Correct posture for Manual Handling.

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