Lifting and carrying are regularly listed in job requirements. The weight range can be as little as 5-10 pounds to upwards of 100 pounds. For those who lift in gyms regularly, the upper end of the scale would start with lifting a barbell. However, lifting at work is significantly different than lifting at a gym.  

When lifting at a gym, the weights can be relatively easy to place at just below, at, or above one’s center of gravity. This makes lifting heavier loads relatively easier because of the shape of what is lifted. Lifting objects at work are not as easily controlled as a barbell. According to the U.S. Bureau of Labor Statistics, there are different strength levels required at different jobs:  

  • Sedentary work: up to 10 lbs 
    • Ex: administrative roles, software developers, analysts, etc. 
  • Light work: 11-25 lbs 
    • Ex: Teachers, waiters, dental assistants, etc. 
  • Medium work: 26-50 lbs 
    • Ex: Childcare workers, mechanics, nursing assistants, etc. 
  • Heavy work: 51-100 lbs 
    • Ex: Stock and material movers, industrial mechanics, firefighters, etc. 
  • Very heavy work: greater than 100 lbs 
    • Ex: Healthcare practitioners, construction, etc.  

Without proper preparation and technique, lifting heavy loads can lead to musculoskeletal disorders (MSDs), like strain, fatigue, or serious injury. Employees can work smarter, safer, and more efficiently by incorporating simple strategies and taking advantage of workplace resources, such as a physical therapy benefit.  

 

5 Tips for Lifting at Work

1 – Warm Up 

Like in sports and exercise, warming up is essential to prevent injury. This can mean lifting smaller loads to prepare your body for heavier loads or going through an individualized warm-up routine. A physical therapist can provide a routine to help you best prepare for a lift while addressing the unique mechanics of every employee.  

2 – Assess and Plan 

Before jumping into a lift, evaluate the weight and shape of the object. Make a plan for getting the object closest to your center of gravity while also accounting for how much force is needed to lift it.  

3 – Adopt Proper Body Mechanics 

Lifting safely starts with body positioning. Stand close to the load to avoid unnecessary strain on the back. Lift with the legs, as they can produce the most force. Hold the load closely once lifted off the ground to minimize pressure on your spine. While lifting, keep your spine neutral and avoid any twisting or reaching.  

4 – Use the Right Tools and Equipment 

Employ tools provided at work to reduce strain. This could mean using dollies or carts to transport heavy items over longer distances. Lifting straps can help redistribute weight and reduce strain on the hands and back.  

5 – Know When to Ask for Help 

It is always better to ask for assistance than to risk injury. If the object is too heavy or awkward, ask a coworker to share the load. Other aids, such as hoists and/or forklifts, are incredibly helpful for extremely heavy loads.  

 

How Solveglobal Can Help

Solveglobal is an onsite, near-site, and virtual musculoskeletal (MSK) solution that provides comprehensive care to employees. Our MSK specialists can teach employees proper lifting techniques tailored to their specific tasks. We may also recommend exercises to improve strength, flexibility, and mobility to reduce the risk of workplace injuries.  

Our comprehensive approach allows us to provide early interventions for discomfort, treatment of symptoms, and support for recovery. We don’t stop at just treating symptoms. We look at the entire picture (the employee) to see what the root cause is of an MSD.  

The Solveglobal team can help you properly prepare for and perform heavy lifting at work – not just to avoid injury. By working with a physical therapist, you can move and feel your best at work, at home, and while doing the things you love.