The best lifting techniques combine a straight back, bent knees, and stable core engagement to minimize the strain on the spine. People who lift regularly in the workplace can significantly reduce their risk of back problems by consciously choosing an ergonomic lifting technique that suits the weight and shape of the load. Below, we answer the most frequently asked questions about safe and ergonomic lifting.
Which muscles and joints are involved in lifting?
When lifting, the back muscles, abdominal muscles, glutes, thigh muscles, and calf muscles are actively engaged, along with the joints of the spine, hips, knees, and ankles. The lumbar vertebrae are under the most pressure, especially when the torso is bent forward and the load is held far from the body.
The back muscles along the spine provide stabilization, while the abdominal muscles act as a sort of corset to increase intra-abdominal pressure and relieve pressure on the spine. The large leg muscles, such as the quadriceps and gluteus maximus, are designed to do the heavy lifting. When you bend your knees and actively engage your leg muscles, you shift the load from the vulnerable lower back to the body’s strongest muscle groups. A lack of muscle strength or flexibility in any of these links increases the risk of strain and injury.
What is the correct basic posture for safe lifting?
The correct basic posture for safe lifting consists of five key points: stand close to the load, place your feet shoulder-width apart, bend your knees and hips, keep your back straight, and grip the load firmly with both hands before lifting it. This posture protects the spine and engages the correct muscle groups.
- Stay close to the load: the closer the load is to your body’s center of gravity, the less strain is placed on your spine.
- Feet shoulder-width apart: a wide, stable base provides control over the movement.
- Bend your knees and hips: bend at the knees, not at the back.
- Neutral back position: maintain the natural curve of the lower back and avoid rounding your back.
- Engage your core: lightly tighten your abdominal muscles before lifting the weight.
- Keep the load close to your body: lift the load and hold it as close to your torso as possible.
- Avoid twisting: never twist your back while holding a load; reposition your feet to change direction.
Maintaining proper posture requires conscious effort at first, but with practice it becomes second nature, helping to prevent back pain in the long run.
What lifting techniques are available for heavy or awkward loads?
For heavy or awkward loads, there are three commonly used lifting techniques: the squat lift, the half-kneel lift, and the straddle lift. The choice depends on the shape of the load, the available space, and the load’s position on the floor.
Squat-to-lift technique
When performing a squat, fully bend both knees, keep your back straight, and grip the weight with your arms extended before standing up. This technique works well for compact, symmetrical weights that are low to the ground and provide enough space to place your feet on either side.
Half-kneel technique
In the half-kneeling position, place one knee on the floor next to the load, keep the other foot flat on the floor, and lift yourself up by engaging the muscles in your front leg. This technique is particularly useful when the load is on the floor in a confined space or when the load is wide and difficult to grasp.
Straddle technique
The straddle technique involves standing with your legs apart over the load, bending your knees, and lifting the load between your legs. This is an effective method for long or heavy objects when you want to distribute the weight evenly across both legs.
What is the maximum weight you are allowed to lift in the workplace?
There is no universal legal limit on lifting weights in the workplace in Belgium, but European ergonomic guidelines and the NIOSH lifting model set a practical limit of 25 kg for men and 15 kg for women under optimal lifting conditions. Under unfavorable conditions, such as lifting above shoulder height or far from the body, these limits are significantly lower.
Employers are legally required to conduct a risk assessment for manual handling of loads. Factors that reduce the maximum safe lifting weight include the frequency of lifting, the height at which lifting occurs, the distance from the body, the posture during lifting, and the employee’s physical condition. In practice, the more of these factors are unfavorable, the lower the safe lifting weight. For pallet handling and other heavy-duty applications, manual lifting is often not a realistic option.
When is a lifting aid necessary instead of manual lifting?
A lifting aid is necessary when the weight exceeds ergonomic limits, when the load must be lifted frequently or repeatedly, when the shape of the load makes it difficult to get a secure grip, or when the lifting motion must be performed in an awkward position. In these situations, manual lifting does not provide sufficient protection against overexertion.
Specific situations in which a lifting aid is recommended:
- Loads weighing more than 25 kg that are moved regularly
- Lifting above shoulder height or from a crouched position on the ground
- Irregular or slippery loads without clear grip points, such as bags or barrels
- High lifting frequency, making muscle fatigue inevitable
- Limited workspace that makes proper lifting technique impossible
- Employees at increased risk of musculoskeletal disorders
Modern tools are designed to take over or lighten the workload in precisely these situations, without reducing productivity.
How can you reduce back pain by using better lifting techniques?
You can reduce back pain caused by lifting by consistently using proper lifting techniques, spreading lifting tasks throughout the day, setting up an ergonomic workspace, and strengthening your core muscles. The combination of behavioral changes and a good work environment yields the best long-term results.
Practical steps that directly help reduce back pain:
- Vary the lifting height: avoid repeatedly lifting from the ground by placing loads on a workbench or pallet at hip height.
- Plan your lifting activities: spread heavy lifting tasks throughout the day and alternate them with lighter tasks.
- Strengthen your core muscles: a strong diaphragm and strong abdominal muscles relieve pressure on the lumbar vertebrae.
- Warm up before heavy lifting: light stretching and hip mobility exercises reduce the risk of injury.
- Use assistive devices proactively: don’t wait until a load feels too heavy; use a lifting aid as soon as the situation calls for it.
Ergonomic lifting is a combination of technique, workplace design, and awareness. Companies that consistently focus on proper lifting techniques in the workplace typically see a significant reduction in absenteeism due to back pain.
How Logitrans Handling Helps with Ergonomic Lifting
At Logitrans Handling, we guide companies through the entire process of improving workplace ergonomics. Our approach goes beyond simply supplying a product: we analyze the entire workstation and work with you to find the most effective solution for your specific situation.
- Free workplace analysis: our specialists identify lifting risks and recommend specific improvements.
- Wide range of products: from vacuum lifters and hoists to mobile lifters, tailored to your load and work environment.
- Demonstration facility in Drongen: test our lifting solutions with your own materials before you make a decision.
- Training and support: Upon installation or delivery, we ensure that your employees receive proper instruction on how to use the device.
- Maintenance contracts: Our service department ensures that your equipment remains in optimal and safe condition.
Would you like to know which lifting technique or lifting aid is best suited to your work situation? Feel free to contact us with no obligation and discover how we can work together to systematically address back pain in your workplace.
