1. IIPP Quarterly Training: Back Safety & Safe Lifting
WATCH YOUR BACK !!!
Whether you provide patient care, work in an office or perform janitorial or maintenance
work, you must lift and carry materials or equipment. Your job may require you to lift
frequently or infrequently, heavy or light loads. Regardless of the lifting demands of your
job, it is important that you lift properly to avoid injury.
10 TIPS FOR SAFELY LIFTING and MOVING LOADS
• Warm up
• Think before you lift
• Position your feet
• Position your body
• Get a firm grip
• Lift smoothly
• Move your feet – Don’t twist your back!
• Carrying the load
• Setting the load down
• Pushing and pulling the load
• Warm Up
Athletes warm up before a workout to reduce the risk of injury. You should warm up by
stretching at the start of your shift or after periods of sedentary work.

2. Back Safety and Safe Lifting Training
• Think Before You Lift
Test the load Use a dolly or other assistive device
Organize your work area to reduce unnecessary lifting. Use carts, hand trucks or other
assistive devices whenever possible. Plan the lift by maintaining a clear path and testing
the weight of what you are preparing to lift. For heavy loads consider breaking the load into
lighter, smaller ones or get help.
• Position Your Feet
Unsafe: Get closer to the load Safe: Close to load with feet apart
Get close to the load you plan to lift. Stand with a wide stance and one foot slightly in front
of the other for balance. Turn your feet in the direction you intend to move.

3. Back Safety and Safe Lifting Training
• Position Your Body
Unsafe: Do not bend at waist Safe: Bend knees and hips
Keep your back straight, bend your knees and push your buttocks out. Do not bend over at
the waist.
• Get a Firm Grip
Grip the load Rest the load midway Use a step ladder
Grasp the object firmly with both hands. For a long lift, such as floor to shoulder height,
consider resting the load mid-way on a table or bench to change your grip.

4. Back Safety and Safe Lifting Training
• Lift Smoothly
Unsafe: Do not bend at waist Safer: Lift with your legs
Look forward and lift with your legs. Lift by keeping your back straight, tightening your
stomach muscles, extending your legs and breathing out as you lift. Your lifting motion
should be smooth rather than a sudden jerking action.
If you must lift a load above your shoulders, keep your feet shoulder width apart with one
foot slightly ahead of the other, get close to the object, bend your knees, keep you back
straight, tighten your stomach muscles, extend your legs and breathing out as you lift.
When the load reaches the edge of the shelf, push the object onto the shelf.

5. Back Safety and Safe Lifting Training
NOTE: Above shoulder lifts dramatically increase your risk of muscle strain as it is difficult
to maintain balance during the lift. Try eliminating this risk by: (1) locating
frequently used items at or below shoulder level, (2) using a step stool or (3)
reducing the weight of boxes stored above shoulder height.
• Move Your Feet
Safe: Turn your feet in the direction of
Unsafe: Don't twist while lifting
movement
Don’t twist when lifting. The back is not designed to twist. Twisting increases the strain on
your back. Instead, hold the object close to your body and turn your feet in the direction
you are moving.

6. Back Safety and Safe Lifting Training
• Carrying the Load
Safe: Keep the load close to your body Safe: Balance the load
Keep the load as close to your body as possible. If you are carrying two objects of the
same weight (e.g. cans of paint) carrying one in each hand will help balance the load, as
long as the weight is reasonable. Use a hand truck or other assistive device if transporting
the load for a distance.
• Setting the Load Down
Unsafe: Don't bend at waist Safe: Bend your knees Safe: Slide the load down
from one knee
Set the load down using your leg muscles. Bend your knees and keep your back straight
and look forward. Slide the load into position, if necessary.

7. Back Safety and Safe Lifting Training
• Pushing and Pulling the Load
Unsafe: Push instead of pull Safer: Pushing is easier than pulling
It is easier to push a load than pull it because you can use your body weight. Whenever
possible push loads rather than pull them. When pushing a load, get close to the object,
have your hands and shoulders in a comfortable position, avoid locking your elbows and
maintain a straight back.
Practice safe lifting techniques at work and at home.

8. IIPP 2nd Quarter 2010 Training
Back Safety & Safe Lifting
Course Roster
Location:
Supervisor/Trainer (please print):
Signature: Date/Time:
Training Description: 10 tips for safely lifting and moving loads. Emphasis on
techniques and strategies to minimize risk and potential injuries on the job.
Full Name (Please Print) Job Code Signature
INSTRUCTIONS FOR SUBMISSION:
1. Make a copy and send it to Shawn Holle, DPH/OSH, 101 Grove St., Rm. 217.
2. Keep a copy for your records.