Heavy Loads

---

While lifting and carrying heavy loads, proper technique is crucial and can be the difference between a healthy body and numerous injuries, especially in the back.

According to statistics, more than 3.7 million Australians had chronic back problems. Over 77% were between the ages of 15 and 64.

People with back problems also reported higher levels of psychological distress, worse financial status, and bodily pain.

It is, therefore, crucial for us to protect the back as well as we can and it all begins with good technique.

 

When Lifting and Carrying Heavy Loads is Dangerous

First, it’s important to decide whether an object is too heavy or awkward to carry alone. A lot of injuries result from someone trying to carry a load that is too heavy, which results in technique breakdown and potential strains, spasms, and even disk ruptures.

In such case, either ask one or two more people to assist you or use mechanical help (such as a dolly). If the load can be split into multiple smaller pieces, do it.

Still, even if the load is not that heavy or awkward to carry alone, not knowing what proper technique is can lead to problems down the road. Remember that the body is very resilient to physical stress, but overuse injuries can develop over the course of years.

With that said, let’s take a look at proper technique.

 

The 3 Pillars of Good Technique

Whether you’re carrying a load that weighs 5 kilograms or 25 kilograms, you always need to practice good technique.

#1 - Approach the load and place your feet on the two sides of it (if possible), so the object is underneath you.

#2 - Bend your knees and push your hips back while keeping your back neutral (maintaining lumbar curve).

#3 - With your arms fully extended at the elbows, grasp the load firmly, take a deep breath into your belly (to support lower back) and lift up by simultaneously extending your hips forward and straightening your knees. The object should go up in a straight line. Your back must be neutral the whole time.

A few notes:

• If the load is higher off the ground, you don’t have to push your hips back, simply bend the knees a bit, keep your back neutral, grasp the load firmly, and lift it up.
• If you cannot place your feet on the two sides of the load due to its shape, get yourself as close to the object as possible and grasp/hug it. Remember, lifting it off of the ground has to be done with a neutral back. Use your hip, upper back, and leg strength to lift it up.
• If the load has a cylindrical shape and is as tall as you are (or taller), bend your knees slightly, keep your back straight, hug it firmly, take a deep breath into your belly, and extend your knees to lift it off of the ground.
• Some upper back roundness is okay, and it might even be necessary. But keep your lower back neutral. Always.

 

Some common mistakes that could lead to problems:

1.    Twisting. 

Maintaining a rigid upper body will allow you to keep your muscles engaged and your back in a safe position. Avoid any unnecessary movements that could cause you to lose tightness in the trunk. The most common is twisting.

2.    Losing tightness in the back and letting it round.

Even if you lift the load off the ground correctly, you must maintain the tightness in your back as you’re carrying the load and never let it round. A good way to maintain rigidity is to take one deep breath before you lift the object and hold it if the distance isn’t that long. Otherwise, take slow and controlled breaths into your diaphragm. Avoid shallow breathing.

3.    Bending your arms.

Bending your arms while trying to lift a heavy object off the ground puts great stress on your bicep muscles and tendons. If the load is heavy enough, this could lead to a strain or tear in the area.

4.    Not keeping solid footing before lifting.

Having a solid foundation is crucial. Before lifting anything heavy off the ground, make sure that your feet are flat on the floor and stable. If the surface is slippery, lift the object very carefully and avoid sudden or explosive movements. This is where proper footwear for work is crucial. A flat, non-compressive sole made of high-quality rubber can help tremendously.

 

Clear the Path

It goes without saying, but the path between point A and point B needs to be cleared up, and the ground should be free of any objects that could make you trip and fall.

Clearing up a straight line is the most efficient way to move a given load, but even if that isn’t possible, clear it up, so there’s enough space to move freely.

With a bit of momentum, you can carry the load more easily and expend less energy.