Back Safety – The Right Way to Lift

Manual Lifting & Material Handling
English (NZ)

The Problem

Your back is like a bridge that supports your entire working life. Just like one overloaded truck can weaken a bridge, one improper lift can cause lasting injury. Back injuries are one of the most common workplace hazards, and they often occur because we rush or use improper lifting techniques. Today, we’ll focus on the problem of back injuries, why they happen, and how we can prevent them with proper lifting methods.

Identify the Hazards

  • Back Strain or Sprain: Overextending or twisting the back.
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  • Herniated Discs: Lifting with poor posture, putting too much pressure on the spine.
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  • Chronic Pain: Repeated improper lifts leading to long-term injury.‍
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  • Workplace Incapacity: Severe injuries can result in lost work time or permanent disability.

    • Safety Practices and Preventative Measures

    Pre-Lift Assessment

    • Test the weight of the load by tipping it slightly.
    • Check the size, stability, and availability of handles or grip points.
    • Plan your path before lifting—look for obstacles or uneven surfaces.
    • Decide if you need assistance or mechanical equipment (e.g., trolleys or pallet jacks).

    Prepare Your Body

    • Warm up your muscles with light stretches.
    • Face the load directly and get into the correct lifting mindset.

    Power Position for Lifting

    • Stand with your feet shoulder-width apart.
    • Bend at your knees and hips—not your waist.
    • Keep your back straight and engage your core muscles.
    • Look forward, with your chin up, to maintain posture.

    Proper Grip

    • Use both hands to secure the load.
    • Wear gloves for a better grip if needed.
    • Use handles when available, and test your grip before fully lifting.

    The Lift

    • Keep the load close to your body.
    • Use your legs (not your back) to lift the weight.
    • Lift smoothly—no jerking or sudden movements.
    • Keep your back straight as you rise.

    Movement During the Lift

    • Take small, steady steps.
    • Never twist your back—pivot your feet to change direction.
    • Ensure you can see clearly while moving.

    Critical Safety Rules

    Never:

    • Lift beyond your capacity.
    • Twist while lifting.
    • Skip proper lifting techniques.
    • Rush or lift when you’re injured.

    Always:

    • Assess the load and conditions.
    • Ask for help when needed.
    • Use mechanical aids whenever possible.
    • Report pain or discomfort immediately.

    When to Stop

    • The load feels too heavy.
    • The item is awkward or unstable.
    • You feel pain from a prior injury.
    • The path is unsafe or obstructed.

    Using Mechanical Aids

    Whenever possible, use tools like:

    • Hand trolleys
    • Dollies
    • Lift tables
    • Pallet jacks

    These aids significantly reduce the strain on your back.

    Real-Life Case or Scenario

    Where possible, use an actual incident that you have experienced or been involved in.

    A worker tried to lift a heavy load without testing its weight or using a hand trolley. He bent at the waist instead of using his legs, twisted his body mid-lift, and ended up with a strained back. This injury could have been avoided by taking an extra 10 seconds to plan and lift properly.

    Employee Responsibilities

  • Always assess a load before lifting.
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  • Use proper lifting techniques as outlined above.
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  • Request assistance when needed and use mechanical aids.
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  • Report any pain, discomfort, or unsafe conditions to your supervisor immediately.

    • Employer Responsibilities

  • Provide training on proper lifting techniques.
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  • Ensure mechanical aids like hand trolleys and dollies are readily available.
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  • Foster a safety-first culture that encourages employees to stop and assess loads.

    • Discussion & Questions

    • "What types of loads do you frequently lift on this job site?"
    • "What challenges prevent you from lifting properly?"
    • "How often do you use mechanical aids, and are there enough available?"

    Allow employees to share input, challenges, and suggestions for improving lifting safety.

    Commitment/Action Plan

    Let’s make a commitment today to lift the right way. Take those extra few seconds to test the load, position yourself correctly, and follow proper lifting techniques. If the load feels too heavy or conditions are unsafe, stop and ask for help or use equipment.

    Wrap-Up

    Every lift is a choice. Taking the time to lift safely isn’t wasting time—it’s investing in your long-term health and safety. Your back has to last you your entire career, so let’s protect it with every lift we make.

    Standards Overview

    WorkSafe New Zealand encourages businesses and workers to prevent musculoskeletal injuries by following proper ergonomics and safe lifting techniques.While there’s no single regulation specifically for lifting, the Health and Safety at Work Act 2015 requires employers to manage risks to health and safety, including those associated with manual handling.Safe lifting practices and the use of mechanical aids are critical to long-term back safety.

    Disclaimer

    These toolbox talks are provided for informational and educational purposes only and are not a substitute for professional legal, health and safety, or regulatory advice.

    The content reflects recognised best practices and general industry standards as at the date of publication. However, it may not be applicable to all workplace environments or specific operational contexts.

    It is the responsibility of the Person Conducting a Business or Undertaking (PCBU), as well as officers, workers, and other duty holders under the Health and Safety at Work Act 2015 (HSWA), to ensure compliance with all relevant laws, regulations, and WorkSafe New Zealand guidance.

    The authors, presenters, and distributors of this toolbox talk disclaim all liability for any loss, damage, or injury arising from the use or reliance on the information provided. Users should seek advice from a suitably qualified health and safety professional or legal advisor for guidance tailored to their specific circumstances.

    Always follow your organisation’s policies, procedures, and safe work practices to manage risks and maintain a safe and healthy workplace.

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    Last Updated:
    April 28, 2025