Technique Guide

Correct Posture for Manual Handling

Learn the proper posture and body positioning techniques that protect your spine and prevent injuries when lifting, carrying, and handling loads.

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Step by Step

The Safe Lifting Sequence

Follow these steps to maintain correct posture when lifting any load.

1

Plan the Lift

Think before you lift. Where will the load go? Is the path clear? Is the load too heavy? Do you need help or equipment?

2

Position Your Feet

Stand with feet shoulder-width apart, one foot slightly forward. This creates a stable base of support.

3

Bend Your Knees

Squat down by bending at the knees and hips, NOT at the waist. Keep your back straight and look forward.

4

Grip Securely

Get a firm grip on the load using the full palm of your hands. Use handles if available.

5

Lift With Legs

Straighten your legs to lift, keeping the load close to your body. Let your leg muscles do the work.

6

Move Carefully

Move smoothly without jerking. Turn by moving your feet, not twisting your spine. Set down by reversing the process.

Why Posture Matters in Manual Handling

The position of your spine during lifting determines whether force is distributed safely across your back muscles and bones, or concentrated in ways that cause damage.

When you lift with a straight back and bent knees, the strong muscles of your legs do most of the work. When you bend at the waist with straight legs, you put enormous stress on the discs and ligaments of your lower back.

A 10kg load held at arm's length puts approximately 10 times more stress on your spine than the same load held close to your body. Position and posture make an enormous difference to injury risk.

Key Posture Principles

Keep the Natural Spine Curves

Your spine has three natural curves - in the neck, mid-back, and lower back. Good lifting posture maintains these curves rather than flattening or exaggerating them.

  • Look ahead, not down at your feet
  • Pull your shoulders back slightly
  • Engage your core muscles
  • Keep your back straight (not necessarily vertical)

Keep Loads Close

The further a load is from your body, the greater the leverage and stress on your spine. Always:

  • Pull loads toward you before lifting
  • Hug loads against your torso
  • Avoid reaching while holding weights
  • Reposition rather than reach

Avoid Twisting

Twisting under load is one of the most common causes of back injury. The intervertebral discs are most vulnerable when the spine is both flexed (bent forward) and rotated (twisted).

  1. Position yourself facing the direction you want to move
  2. If you need to turn, move your feet - do not twist at the waist
  3. Take small steps to change direction
  4. Never throw loads or swing them around
FAQs

Posture Questions

No. Straight does not mean vertical. Your back can lean forward as long as it maintains its natural curves. The key is to bend at the hips and knees, not round the lower back.
If you have mobility limitations, you may need to adapt techniques or use mechanical aids. Discuss with your employer about alternative methods or equipment. The goal is always to protect your spine.
As close as practical - ideally against your body. The load should be between waist and shoulder height during carrying. Holding a load at arm's length significantly increases spine stress.

Learn Complete Manual Handling Technique

Our full course covers all aspects of safe manual handling including posture, planning, and risk assessment.

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