Lifting at work? Learn how to lift things most efficiently.

Large-scale studies have shown a moderate correlation between frequent occupational lifting and the development of low back pain. Interestingly, correlation between weightlifting and spinal degeneration has not been seen. While there is more robust research to be done, these findings may suggest that there is some difference in occupational versus recreational lifting that plays a role in the development of back pain. As a physical therapist, I wonder if these relationships can be explained by the quality of lifting. Is it that one’s risk of developing back pain may be more related to the quality of lifting, as opposed to the quantity of lifting? May it be that occupational demands could exceed a worker’s capacity and result in a breakdown of lifting performance? Do occupational lifters lift in a manner that puts a more injurious physical stress on the spine? Can occupational lifters benefit from improved awareness of lifting mechanics? Surely, productivity demands could be a priority for a worker who might willingly lift beyond his or her lifting capacity in order to successfully perform at work. It is therefore important for workers to understand mechanics of lifting that can allow lifting with the least amount of risk. There are several methods to lift that use large muscles that optimally can lift and sustain large loads:

Squat lift

Lunge lift

Single-leg hip hinge, or “golfer’s lift”

Learn about these types of lifting strategies and when each may be best for you to use in order to minimize difficulty with lifting. Ideally, you should be able to lift objects of all sizes using many different ways.

If the objects you need to lift are quite heavy, one strategy to make lifting as easy as possible will be to ensure that you are getting as close as possible to the object you are trying to lift, and keep it close to your body as you lift it.

If you have a job that requires frequent lifting, your back may thank you later.