Correct Lifting Technique

Using the correct lifting technique reduces the risk of back injury, which is the most common manual handling harm.
The spine is strongest when kept in its natural S-curve — bending from the waist removes this protection entirely.
Before lifting, you should plan the task: assess the weight, check the route, and identify where the load is going.
Stand close to the load with feet shoulder-width apart and one foot slightly forward for stability.
Bend your knees, keep your back straight, and grip the load firmly before starting to lift.
Use the strong muscles in your legs to power the lift, not the smaller muscles in your lower back.
Keep the load close to your body throughout the lift — holding it away from you multiplies the force on your spine.
Avoid twisting your body while carrying — move your feet to change direction instead of rotating your trunk.
If the load is too heavy, too awkward, or too far away, do not attempt it alone — get help or use a mechanical aid.
The HSE guideline figures suggest a maximum of 25kg close to the body at waist height for a fit adult male.

Protect your spine	Your lower back is vulnerable to disc injuries that are painful, debilitating, and often permanent — correct technique prevents them.
Lifelong habit	Learning correct technique now protects you for an entire career — bad habits developed early cause damage over decades.
Simple and effective	The correct technique costs nothing and takes seconds — plan, position, bend knees, straight back, lift with legs.

Do

Don't

DON'T lift without planning the weight, route, and destination first.
DON'T stand far from the load — always move close before attempting to lift.
DON'T bend from the waist with straight legs — this puts all strain on your spine.
DON'T use your back muscles to power the lift — use your stronger leg muscles.
DON'T hold the load away from your body — the further away, the greater the spinal force.
DON'T twist your body while carrying — turn by moving your feet instead.
DON'T attempt to lift a load that is clearly too heavy for one person.
DON'T drop loads from height — lower them by bending your knees under control.
DON'T lift repeatedly without rest breaks — fatigued muscles are easily injured.
DON'T ignore back pain — early treatment prevents a minor strain becoming permanent.

See also: Manual Handling Awareness | Team Lifting & Mechanical Aids

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Toolbox Talk Record