Lifting and handling
One of the biggest causes of back injury, particularly at work, is people lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help prevent sciatica.
- Think before you lift: can you manage the lift? Are there any handling aids you can use?
- Start in a good position: your feet should be apart with one leg slightly forward to maintain balance. When lifting, let your legs take the strain - bend your back, knees and hips slightly but do not stoop or squat. Tighten your stomach muscles. Do not straighten your legs before lifting as you may strain your back on the way up.
- Keep the load close to your waist: keep the load as close to your body for as long as possible with the heaviest end nearest to you.
- Avoid twisting your back or leaning sideways: especially when your back is bent. Your shoulders should be level and facing in the same direction as your hips. Turning by moving your feet is better than lifting and twisting at the same time.
- Keep your head up: once you have the load secure look ahead, not down at the load.
- Know your limits: there is a big difference between what you can lift and what you can safely lift. If in doubt, get help.
- Push, do not pull: if you have to move a heavy object across the floor, it is better to push it rather than pull it.
- Distribute the weight evenly: if you are carrying shopping bags or luggage, try to distribute the weight evenly on both sides of your body.
