Are you taking care of your posture when lifting? For the purposes of some box ticking
exercise – yes. For your health and wellbeing – let’s do better. Proper manual handling is
crucial to prevent injuries, especially in physically demanding jobs. If you need professional
guidance, call us on 9729 7777 to book an appointment with the experienced
physiotherapists at Physio Elements In Kilsyth. But in the meantime, let’s dive into some
simple, research-based advice on how to lift properly. (Hint – “bend from the knees” is just
the start).
The Basics of Manual Handling
Maybe there are posters in your break room telling you to “bend from the knees.” While this is a good starting point, there’s more to safe lifting than just knee bending. Proper manual handling involves multiple aspects of your body working together to protect your spine and muscles.
Proper lifting technique
- Plan your lift: Before lifting, assess the weight of the object and the distance you need to carry it. Ensure the path is clear of obstacles. (Common sense: common in thought, exceptional in execution.)
- Stand close to the load: Position yourself as close to the object as possible to reduce strain on your back.
- Feet placement: Keep your feet shoulder-width apart for stability.
- Bend your knees: Lower yourself by bending your knees, not your back. Keep your back straight and maintain the natural curve of your spine. (Oh wow – the break room poster was right!)
- Grip firmly: Use both hands to get a good grip on the object. Ensure your hands are dry and not slippery.
- Lift with your legs: As you lift, straighten your knees while keeping your back straight. Your leg muscles should do most of the work. (Quads, Hammies, Glutes… your body does what your brain tells it too – so even thinking about engagement helps.)
- Keep the load close: Hold the object close to your body to maintain balance and reduce strain.
- Avoid twisting: Keep your shoulders, hips, and knees aligned. If you need to turn, pivot with your feet instead of twisting your torso.
The role of the core and pelvic floor
Lifting properly is not just about your legs and back; your core muscles play a crucial role in protecting your spine. Engaging your core helps stabilise your body and prevent injuries.
How to engage the core
- Preparation is key: Before lifting, tighten your abdominal muscles as if you’re preparing for a punch. This bracing action helps support your spine.
- Pelvic floor activation: Imagine trying to stop the flow of urine. This action engages your
pelvic floor muscles, providing additional support to your core. - Relax: Just as you wouldn’t keep your biceps contracted all day, you shouldn’t tense your
core constantly. After you lift, release the tension and relax properly.
Additional tips
- Use equipment: Whenever possible, use lifting aids such as trolleys or hoists to minimise strain.
- Take breaks: Avoid lifting heavy objects for extended periods. Take regular breaks to rest your muscles. Even if you feel fine… sometimes the damage creeps up on you.
- Stay fit: Regular exercise, especially core strengthening routines, can improve your lifting capacity and reduce injury risk.
Book an appointment today
If you experience pain or discomfort despite following these tips, the physiotherapists at Physio Elements in Kilsyth can help. Our team specialises in injury prevention and rehabilitation, ensuring you can handle your job safely. Call us on 9729 7777 to book an appointment today.
For more tips, advice, and updates, follow us on social media. We’re on Facebook as Physio Elements and Instagram as @physio.elements.
Information provided here (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified allied health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regime.
References
When needed, we research our content using a range of sources across both web and books. Regular references we use include:
Foundations of Osteopathic Medicine, 4th ed. Seffinger et al. 2019
Thieme Atlas of Anatomy, 4th ed. Gilroy et al. 2021.
Clinical Sports Medicine: Injuries, 5th ed. Brukner & Khan. 2017.
Principles of Anatomy & Physiology, 13th ed. Tortora & Derrickson. 2011.
Differential Diagnosis and Management for the Chiropractor. 5th ed. Souza. 2016.
Physiopedia website – https://www.physio-pedia.com/home/
Pubmed website for latest articles – https://pubmed.ncbi.nlm.nih.gov/
Google Scholar for latest articles – https://scholar.google.com/
World Health Organisation website – https://www.who.int/
Osteopathy Australia website – https://osteopathy.org.au/
Australian Physiotherapy Association website – https://australian.physio/
Chiropractic Australia website – https://www.chiropracticaustralia.org.au/
Professional bodies websites and health conditions charity websites, like Arthritis Australia –
https://arthritisaustralia.com.au/
We ensure any references used are reputable resources and of high trust and quality. All
content is fact-checked by our qualified, in-house AHPRA-registered allied health
professional.