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Correct Lifting Technique

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Correct Lifting Technique

Toolbox Talk Record

Ref: TBT-MAN-002  |  Issue: 1  |  Date: March 2026
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What?

  • 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.

Why?

Protect your spineYour lower back is vulnerable to disc injuries that are painful, debilitating, and often permanent — correct technique prevents them.
Lifelong habitLearning correct technique now protects you for an entire career — bad habits developed early cause damage over decades.
Simple and effectiveThe correct technique costs nothing and takes seconds — plan, position, bend knees, straight back, lift with legs.
Do Don't
  • Plan every lift — assess weight, check route, and decide on destination first.
  • Stand close to the load with feet shoulder-width apart and one foot forward.
  • Bend your knees and keep your back straight before gripping the load.
  • Lift using your leg muscles — push up through your heels, not your back.
  • Hold the load close to your body between waist and shoulder height.
  • Move your feet to change direction — never twist your trunk while carrying.
  • Get help from a colleague or use a mechanical aid if the load is too heavy.
  • Set the load down by bending your knees — do not drop or throw it.
  • Take breaks during repetitive lifting to allow your muscles to recover.
  • Report any back pain or strain to your supervisor before it becomes serious.
  • 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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