Here are a few quick steps to help you with manual handling:
- Plan your route: Do you have a clear path? Are trip hazards removed? Do you have a clear place to put it down?
- Assess the load: Is it too heavy? Should you use a cart, dolly or forklift? Does the load obstruct your view?
- Lift it correctly: Position your body close to the object. Keep your back straight. Bend at the knees.
- Move it correctly: Do not twist your back.
- Lower it correctly: When you put the load down, bend your knees NOT your waist.
By following these steps, you may actually save yourself time carrying out the task and most importantly prevent any potential injury.
Repetition
Some tasks involve repeating the same actions with little variation. Highly repetitive tasks often involve the use of only a few muscles or body parts, while the rest of the body is unaffected. When motions are repeated frequently, there may be inadequate time for muscles and tendons to recover, causing them to become strained and fatigued.
Activities that require repetitive motion include moving items from a low box to a high shelf or picking up items from the floor. The repetition of certain movements and having a slouching posture for too long are both causes of muscle fatigue and injury.
To prevent back injuries due to repetitive tasks, you should modify them as much as you can:
- Use lifting devices when available to help you lift loads.
- Try to alternate physically demanding tasks with less demanding ones.
- If you work at a computer, make sure your monitor, keyboard, mouse and chair are positioned properly.
- If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset.
- Avoid unnecessary bending, twisting and reaching.
- Limit the time you spend carrying heavy items.
- Do mild stretching exercises prior to performing work and take short breaks to stretch and re-adjust your back.
- Avoid sudden, sharp movements that can pull the back muscles.