Activities that are stressful for the musculoskeletal system occur more frequently among craftsmen and industrial workers than among other occupational groups. It is therefore unsurprising that they are at increased risk of suffering from osteoarthritis or other joint diseases. Pregnant women or women who have recently had a C-section should also avoid heavy lifting to minimize risks. We explain which movements are particularly stressful, what the consequences of lifting improperly can be, and give you 10 tips on how to lift properly.
Which movements you should avoid
Particularly stressful for hip and knee joints are:
- Heavy lifting with bent knees
- Uniform, repetitive movements
- Misuse of the legs
- Prolonged kneeling activities
Not infrequently, these stresses lead to occupational accidents and chronic diseases, and in the worst cases, incapacity to work.
Lifting incorrectly can have dire consequences
Acute, painful injuries caused by lifting too heavy or too improperly, include pulled muscles, broken bones or blocked vertebral joints.
Chronic damage can also occur if lifting is done incorrectly. For example, disc wear and tear and herniated discs could occur, as well as ligament sprains, tendonitis or muscle strains.
Lift properly with these 10 tips
The following checklist provides some guidance to make moving and carrying heavy loads easier.
- Don’t carry anything you could push.
- Reduce the weight of the load wherever possible.
- Use the provided aids such as handcarts, carrying aids, serving trolleys, etc.
- Lift loads from a squatting position with an upright back and hold the load close to the body. If you bend over while lifting, you put an additional load on your spine many times over for the same weight. Use your legs and arms for lifting – but not your back.
- Lift loads briskly and with a smooth motion.
- Distribute the load evenly on both hands.
- Carry heavy loads close to the body.
- If you want to turn with the load, always do it with your whole body. Do not turn only at the hip. Perform the movement in small steps.
- When carrying heavy loads, get an idea of the distance you need to cover in advance. Make sure you have enough room to move and enough visibility.
- If the load is a heavy carrying bag, hold it only with your middle finger, ring finger and little finger. Do not take the index finger in the carrying loop. You will relieve the strain on your back in this way.
Who should avoid heavy lifting
Pregnant women in particular should temporarily refrain from carrying heavy loads, as this would put unnecessary strain on the pelvic floor. The Occupational Safety and Health Act recommends that pregnant women lift no more than five kilograms. If it is unavoidable, care should be taken to maintain correct posture.
Even after a Caesarean section and after heavy births, no strain should be placed on the upper body for six weeks. This needs time to regenerate.
Other groups who are also advised against heavy lifting include patients who have had a heart attack or breast surgery. In general, strenuous lifting should be avoided in all diseases where high blood pressure is to be avoided, such as coronary heart disease.
