Proper vs. Improper Lifting: Impact on the Spine

Six Steps for Preventing Musculoskeletal Injury in the Workplace

By Rupert Edwards
Ergonomics Specialist and Testing Technician, Fit For Work

When forming your proactive health and safety plan, consider training workers in proper lifting. Why? Improper lifting can result in work-related musculoskeletal disorders (MSDs) – especially back injuries, which can have significant impacts on both employees and employers.

OSHA reports that nearly two million workers suffer MSDs every year, with approximately 600,000 losing time from work for an average of seven days. The cost? These MSDs lead to increased absenteeism, lost productivity, plus higher healthcare and workers’ compensation costs. According to Liberty Mutual’s 2024 Workplace Safety Index, MSDs cost more than $58 billion annually across the nation.

The Impacts of Improper Lifting

Throughout my onsite visits for various ergonomic assessments, I’ve often encountered employees who share their experiences with lower back pain, primarily caused by improper lifting techniques. Many admit they thought they were being efficient by “just getting it done” without considering proper form, until a single wrong move resulted in a serious back injury.

Interestingly, some of the most passionate advocates for proper ergonomic practices are those who have suffered from back injuries themselves. These individuals, having endured the pain and the long journey through medical treatment and workers’ compensation insurance claims, have become champions of safe lifting techniques. They often speak candidly about the challenges they faced—excruciating pain, prolonged recovery, and the financial strain of being out of work. Their stories serve as powerful reminders of the importance of adhering to ergonomic guidelines, not just for compliance but for their own well-being.

Protecting the Spine

The human spine is made up of vertebrae, discs, joints, ligaments, and muscles, with the spinal cord and nerves running through it. It’s very flexible, but excessive force and repetitive strain can cause injuries. Proper ergonomic focus can ensure that workers lifting objects as part of their daily tasks use their musculoskeletal (MSK) system to apply force and lift correctly.

Lifting instruction will improve safety in the work environment and keep employees comfortable and productive during their shifts. Most lifting stresses can be alleviated by focusing on the physical aspects of performing a task. At the same time, listening and interacting during training can reveal any needed workstation design modifications.

Steps for Proper Lifting

Increasing awareness of correct lifting techniques is the first step in changing behavior. Encourage workers to leverage the natural structure of the spine and emphasize holding objects close to the body. Lifting an object with extended arms makes it feel heavier (force (weight) x distance (reach)), while holding the object close to the chest minimizes stress and protects the MSK system.

Fit For Work onsite ergonomics training includes these step-by-step instructions for proper lifting:

1. Establish a wide base of balance – using the legs, keeping the body close to the object and the hips close to the floor. This lunge stance positions the body for maximal strength and stability.
   
   • Use the legs to create a wide base for balance and support.
   • Place one foot alongside the object and the other behind it.
   • Employ the lunge posture for better function and efficiency.
2. Lower the bottom and hips – engaging the lifting muscles. Employees can then use an “elevator concept” to move up and down. The legs are strong and made for lifting; activating the legs will help protect the lower back and avoid strain.
   • Keep the back straight.
   • Bend the knees and lower the bottom and hips toward the floor.
   • Maintain the lunge posture and keep the forward foot flat on the floor.
   • The back foot’s heel should rise as the body lowers.
3. Engage the “power zone” – located between the mid-thigh and torso, where the body is strongest. Staying within this zone means easier lifting with less force required. Less force means less stress and less risky torque when moving an object.
   • Bring/pull the object into the area between the chest and mid-thigh.
   • Hold the object close to the body for an easier, lighter lift.
4. Keep the chest out and chin up – to avoid curving the body, which adds more distance between the fixed point of the back and the product. Holding the body straight with the object close harnesses the body’s power zone.
   • Keep the chest out and chin up to maintain a straight back.
   • The spine is at its strongest and most stable at this posture.
5. Lift with the legs – not the back – keeping the body low and close to the object to engage the power zone and maintain correct posture. Now, the strong legs can do their job and propel the body and object upward. Think of a weightlifter, using their legs to deadlift two-to-three times more weight than they could bench press. It’s key that the arms and hands raise at the same time to keep strain off the lower back. The entire body must rise like an elevator.
   • Always use the legs to lift, not the back.
6. Move & step, shoulders & hips, nose & toes – moving the shoulders and hips together decreases stress on the lower back. This motion is called the “quarterback play” because it means pivoting on the balls of the feet instead of twisting. Pivoting reduces torque and strain.
   • Do not twist.
   • Move the feet and step toward the destination, moving the hips and shoulders together.
   • Keep the toes pointing where the nose is pointing to avoid twisting.

The Impact of Lifting Instruction

Proper lifting training reduces the risk of MSDs over time, as workers repeat the same movements during eight to 12-hour shifts, day after day, month after month. It keeps workers strong, productive, and earning their full salaries. Lifting training also makes the job easier for employees, saving energy and using less fuel as they harness muscles more efficiently.

This training is a clear benefit for the employer who wants to keep people healthy on the job to meet customer and productivity needs. Combined with addressing the root causes within the work environment and with onsite early intervention/prevention, proper lifting training is part of a holistic approach to proactive employee health and safety. It’s a win-win example of working smarter, not harder.

The Fit For Work ergonomic consulting team has vast experience in industrial applications. Our unique professional backgrounds allow our team to consider the entire equation, including the engineering, psychology, and MSK aspects of employee health and safety.

Click here to learn more about our ergonomic services.

Rupert Edwards is an Ergonomics Specialist and Testing Technician with Fit For Work. He has successfully completed Ergonomic Risk Assessments (ERAs) and Physical Demands Analyses (PDAs) for companies across a multitude of industries. Rupert enjoys collaborating with others, whether it be mentoring colleagues or training staff for his clients. Prior to joining Fit For Work in September 2021, he earned an associate degree in Applied Science from Houston Community College and a bachelor’s degree in Kinesiology and Exercise Science from the University of Houston. Additionally, he holds certifications in Ergonomics, Exercise Physiology from Stanford University Online, and various specialized trainings offered through Fit For Work.