Lifting is part of daily life in many professions. Whether you work in construction, healthcare, retail, or even in an office environment, lifting objects can place stress on your body if done incorrectly. In fact, lifting heavy or awkward items accounts for a significant share of workplace injuries that result in missed workdays. Practicing proper lifting techniques can help protect your spine, joints, and muscles while reducing your risk of injury.

Even lifting lighter objects repeatedly throughout the day can lead to strain if proper form isn’t used. Orlin & Cohen’s Francesco Policaro, DPT, is here to help you learn how to engage the right muscles and move to keep you healthy and productive on the job.

Why Proper Lifting Techniques Matter in the Workplace

Your spine is designed to support movement and absorb load, but it relies on surrounding muscles and proper alignment to function safely. When lifting objects incorrectly, especially when bending at the waist or twisting the torso, excessive stress is placed on the vertebrae, discs, and surrounding muscles.

Over time, these repeated stresses can cause small injuries to accumulate. Even lifting lighter items improperly can lead to what healthcare professionals call “micro-traumas,” where small strains gradually build into more serious conditions. Protecting your spine requires engaging your core muscles to stabilize the body, maintaining proper posture, and using your legs to generate power during lifts.

Common Workplace Injuries Caused by Improper Lifting

Lower Back Strain and Muscle Tears

Lower back strain is one of the most common lifting-related injuries. When the muscles in the back are forced to support more weight than they are prepared for, they can stretch or tear. This can cause stiffness, pain, and limited mobility that may interfere with work and daily activities.

Herniated Discs

Between each vertebra in the spine are discs that act as cushions and shock absorbers. Improper lifting, particularly when bending forward or twisting, can place excessive pressure on these discs. In some cases, the inner portion of the disc may push outward, irritating nearby nerves and causing pain that may travel into the legs.

Shoulder and Knee Injuries

While the back often takes the most attention, other joints can also be affected by poor lifting habits. Shoulders may become strained when lifting objects away from the body, and knees can be injured when lifting with improper lower-body mechanics.

Step-by-Step Guide to Proper Lifting Techniques

Assess the Load Before Lifting

Before lifting any object, take a moment to evaluate its weight and shape. If an item feels too heavy or awkward, consider asking for help or using equipment such as a cart or lifting aid.

Position Your Feet and Body Correctly

Start with a stable base. Stand with your feet about shoulder-width apart to maintain balance. A wide stance allows you to generate strength from your lower body while maintaining control throughout the lift.

Bend at the Knees, Not the Waist

One of the most important lifting principles is to squat rather than bend forward. By bending at the knees and hips while keeping your back relatively straight, you allow your legs, some of the body’s strongest muscles, to do most of the work.

Keep the Load Close to Your Body

Holding objects close to your torso keeps the weight aligned with your center of gravity. This reduces strain on the spine and makes it easier to control the movement.

Avoid Twisting While Lifting

Twisting while carrying weight can place significant stress on the vertebrae and surrounding tissues. Instead of rotating your torso, pivot your feet and move your entire body in the direction you need to go.

Engaging your core muscles during these movements is also essential. The core includes several muscle groups such as the abdominals, spinal stabilizers, and pelvic floor muscles. These muscles work together to support the spine and maintain stability during lifting tasks.

Warning Signs of a Lifting-Related Injury

Even when precautions are taken, injuries can sometimes occur. It’s important to recognize early warning signs that something may be wrong.

Persistent back pain, muscle tightness, or limited range of motion after lifting may signal a strain. Tingling, numbness, or pain that travels into the legs can indicate nerve irritation. Weakness or difficulty performing normal movements may also suggest a more serious issue.

When to See an Orthopedic Specialist

If you experience persistent pain after lifting, or if an injury occurs at work, it’s important to consult a specialist who understands workplace-related injuries. At Orlin & Cohen, our orthopedic specialists and physical therapy team work together to treat lifting-related injuries and help patients return to work safely.

Schedule an appointment today to get back to working and moving with confidence.