Preventing Injuries While Lifting Objects on the Workroom Floor

As postal workers, we sometimes forget just how much lifting we perform daily, as well as how important it is to remember to lift every object in a safe and correct manner. Bending down can cause the discs between your spinal vertebrae to pinch. These discs may slip or rupture during improper lifting, causing severe pain or disability, and your muscles or ligaments may also stretch or tear. Improper lifting practices can also compress the stomach, which may cause a hernia. To prevent injuries while lifting objects, you should always use proper lifting techniques.

Safe Lifting Techniques

To improve stability, straddle the load by comfortably spreading your feet (normally shoulder width apart), putting one foot by the front of the parcel (the side facing you) and one foot to the left or right of the parcel.

Keep your back straight by using a squatting position. Remember that “straight” does not mean “vertical.” A straight back keeps the spine, back muscles, and organs in correct alignment. Draw the load close to your body while completing the lift, pushing the weight through your heels as you stand upright. When carrying the load, keep it close to your body, tucking your arms and elbows into your sides.

When arms are held away from the body, they lose much of their strength, placing more stress on back and shoulder muscles. Keeping your arms tucked in helps keep body weight centered.

• Grasp the parcel near the top of the farthest corner and wrap your palm around the edge. Hold the opposite bottom in the palm of your other hand. Use the full palm because fingers alone have little strength.
• Keep your head upright when lifting and permit it to move freely. This helps maintain balance because the center of gravity changes with load acquisition.
• Position your body so that its weight is centered over the feet. This provides a more powerful line of thrust and ensures better balance.
• Start the lift with the thrust of the rear foot. Begin to lift straight up, smoothly and without stopping, by pushing your legs and keeping your back straight.
• Complete the lift to a standing position. Be sure that your hold on the parcel is secure before moving. If you must pivot or turn, use your feet. Do not twist the body trunk.

When raising a parcel above shoulder height, follow the procedures just described, pausing at waist height. Before resuming the lift, rest the edge of the parcel on a ledge, a stand, or your hip. Shift your hand position to support the bottom of the parcel, and after bending your knees for a boost, straighten them as you lift the parcel to your shoulder.

When lifting sacks, use the same general lifting procedures used for lifting parcels, and observe the following precautions:

• The position of the hands varies somewhat, grasp opposite diagonal corners.
• If you are carrying a sack for any distance, rest it against your hip and stomach once it is waist high. Shift your hand position so you can boost the sack after you bend your knees.
• Lift the sack to one shoulder, stoop lightly with your hand on your hip, and rest the sack partly on your shoulder, arm, and back. Hold the sack at the front corner.
• When putting the sack down, swing it against your hip and stomach. If you place it on the floor or ground, bend your legs and lower the sack, keeping your back straight.

By following these simple, yet practical, techniques at work and home, you can prevent injuries and enjoy a healthy work and after-work life. ■