Preventing Lifting Injuries

July 16, 2021

Key Point

The U.S. Occupational Health and Safety Administration lists “lifting and awkward postures” among the top nine hazards of concern across the entire landscape and horticultural services industry.
Lifting or moving heavy objects, such as hardscaping materials, plants, and bags of fertilizer or seed, can result in injury to the back, shoulders, knees, and other body parts. These injuries can be painful, permanent, and expensive. But knowledge of lifting limits and proper techniques can reduce the risk of injury.
Some common causes of back injuries are lifting materials that are too heavy or unstable; lifting objects to or from awkward locations, such as overhead; repetitive lifting, twisting, bending or reaching overhead; working for long periods in a bent-over or strained position; and lifting when you haven’t warmed up certain vulnerablemuscles.
Most lifting-related injuries can be avoided if people use correct lifting techniques. Many lifting injuries in our industry occur late in the day when fatigue, heat and repetition leadto carelessness and failure to practice proper lifting techniques. Increased attention to lifting tasks is necessary during these times.
Doing a few quick stretches in the morning can significantly reduce the risk of lifting-related injuries. Many muscle groups attach to the pelvis, and when these muscles are tight, they cause the pelvis to tilt, putting the back in an unstable position and increasing the risk of injury. The hip flexors, quadriceps (front of thigh), hamstrings (back of thigh) and several back muscles attach to the pelvis.

Employers’ and supervisors’ checklist

Make sure you and your employees understand lifting limits. Unfortunately, there isn’t one simple guideline based on weight alone. While one person should never lift an object weighing more than 50 pounds, circumstances exist in which one person should not lift lighter loads. This is because weight isn’t the only factor that influences injury risk. Other factors include how often a person is lifting, how high they lift objects, how far away from the body they hold the object, and how long they lift or hold the object. The National Institute for Occupational Safety and Health formulated an equation that sets a recommended weight limit (not a regulation) for one person under different conditions. A lifting-task calculator based on that equation is posted at www.cdc.gov/niosh/topics/ergonomics/nlecalc.html.
Train employees, or have crew supervisors demonstrate, proper lifting techniques. Use a box or similar object and explain the steps involved in safely lifting and lowering materials as you perform them. Emphasize that proper lifting techniques won’t protect workers if the object is too heavy, awkward to hold, or can’t be held close to the body. (See Mobility & Stretch Program www.landscapeprofessionals.org/images/nalpftp/nalp/safety/documents/safety-mobility-Stretch-Program.pdf for simple stretches and exercises.)
Encourage employees to stretch before working. The older a person is, the moreimportant it is for them to stretch.

Proper Lifting Techniques for Objects Weighing 50 Pounds or Less

Face the object, place your feet shoulder width apart and make sure your footing is firm. Wear sturdy work boots or shoes with nonslip soles.
Ensure gloves fit correctly and provide a good grip on theobject.
Keep the load close to your body and directly in front of you. Keep your elbows, chin and arms tucked in tight and your body weight directly over yourfeet.
Bend at your knees and lift with your legs while keeping your back as straight as possible. Lift the object in a smooth, controlled motion. Avoid twistingmotions.
Lower the object using the reverse process.

Warm-Up Stretches That Can Prevent Back Injuries

Quads — Standing, pull leg back (heel to buttocks), keeping hip neutral.
Hamstrings — Place one foot in front with heel on ground and toes pointed upwards. Press buttocks backward as you lean forward. You should feel a stretch in the back of your upper leg. Bend the opposite knee for a deeper stretch. Hold for 15 seconds, repeat two times and then stretch the other leg. Or sit and place one foot on a step, wall, etc. (about 18 inches high), keeping knee straight. Bend forward at hip, keeping backstraight.
Hip flexors — Place one leg on a step or wall andlunge forward slightly while lifting opposite arm.
Back — Put your hands on your hips, place your feet shoulder width apart and lean back. Hold about 10 seconds and then repeat twice.

Neither NALP nor its employees/contractors make any representation or warranties, express or implied, regarding the use of or reliance on the information provided herewith, regardless of its format or means of transmission. Readers assume sole responsibility for compliance with safety requirements. NALP is not responsible for and expressly disclaims all liability or damages of any kind arising out of the use, reference to or reliance on any information contained within this publication.

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