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The Dos and Don’ts of Manual Handling: Protecting Your Back

Manual handling is a common part of working in many different industries, as well as a key part of everyday life. We may not realise it, but we are conducting manual handling when we take our supermarket shopping out of the car boot, pick up our toddler or carry the vacuum cleaner up the stairs. Most jobs require manual handling to some degree; however, in some job roles, manual handling is used on a daily basis, for example in care homes, delivery work, furniture removal or on construction sites. 

It is important that manual handling is done safely and without taking any unnecessary risks, both at home and in the workplace. Poor manual handling techniques can result in injuries and musculoskeletal disorders which affect the joints, back and limbs. In this article we will focus mainly on how to prevent back injuries when performing manual handling tasks. Common back injuries include:

  • Muscle or ligament strains
  • Disc herniation
  • Trapped nerves (sciatica)

In extreme cases, a manual handling injury can result in displaced bones or broken bones. 

Back injuries can cause pain, inflammation and reduced mobility. A bad back can sometimes cause temporary incapacity which leaves you unable to live your life as you usually would. Some back injuries can be permanent and will cause lifelong struggles for workers, leading to millions of lost workdays each year and putting a financial burden on healthcare and services and the benefits system. 

The long-term pain that may accompany an injured back can also have a psychological toll. Physical pain can have an effect on our mental health which can cause a range of issues, including stress, anxiety or depression. People who are experiencing severe back pain are often prescribed opiate painkillers, such as tramadol, codeine or co-codamol, which come with a number of risks, including addiction

Back injuries are a leading cause of occupational ill health in the UK. According to data collected by Arthritis Research UK in conjunction with Imperial College London, lower back pain is a leading cause of disability in the UK with around 1 in 6 people in England suffering from back pain and 5.5 million people suffering severe back pain. 

To reduce instances of back strain and pain, it is important to take steps to protect your back when you are doing manual handling tasks. In this article we will guide you through some of the key dos and don’ts of manual handling in order to give you an overview of how to work safely when moving loads in a variety of settings. 

donts of manual handling

What is Manual Handling?

Manual handling is typically thought of as moving or transporting a load from one place to another by hand or by using bodily force. Manual handling encompasses a range of activities, such as:

  • Lifting
  • Twisting
  • Pushing
  • Pulling
  • Lowering
  • Carrying (either by hand or using ‘bodily force’)

A load might be a physical object, a person or even an animal

Examples of manual handling include:

  • Lifting packages out of a van or picking up heavy items, e.g. bricks
  • Packing boxes of goods in a food manufacturing factory
  • Using heavy machinery, e.g. on a farm
  • Pushing loaded trolleys, e.g. if you are a hospital porter or a linen porter in a hotel
  • Pushing, pulling and rolling large casks of ale in a pub
  • Turning or moving an immobile patient in bed in a home, hospital or care home setting
  • Moving furniture around or carrying it up or down stairs
  • Turning or flipping mattresses
  • Pushing someone in a wheelchair
  • Helping an elderly or disabled person to bathe using a bath hoist

It is important that you learn to recognise when manual handling tasks are necessary and what steps you can take to minimise the risks, such as getting someone to help you or using a device to help with the move. If you work with care and take necessary precautions, you will protect your back, minimise the chance of an accident or injury and get the job done safely and efficiently. 

To protect your body when manual handling and prevent causing damage or dropping the load, it is vital to learn the dos and don’ts of manual handling.  

The Dos of Manual Handling 

It is important to work safely and sensibly when performing manual handling tasks. To do so you should practise good habits and techniques. This includes:

  • Following safe systems of work and adhering to health and safety protocol
  • Using any assistive equipment safely, properly and for its intended purpose
  • Working in a cooperative way with management and colleagues, ensuring that your work does not put others at risk
  • Informing managers of any important changes or hazards that you identify
  • Only doing tasks that you are trained to do

Some of the key dos of manual handling are as follows:

  • Plan the lift
  • Use proper lifting techniques
  • Ask for help when needed
  • Maintain good posture
  • Take regular breaks

Plan the lift

It is important to think about the activity and plan ahead. Think about the characteristics of the load (size/shape/material etc), where it is situated and where it needs to go. It is also important to plan your route. Consider the environment you are in and whether there are any risk factors, such as low light, a confined space or uneven flooring. Remove hazards such as debris or discarded packaging on the floor. 

Consider whether you can use any mechanical aids to help you and whether you require any additional training.

Use proper lifting techniques

Proper lifting techniques include:

  • Plant your feet and ensure you are in a stable position to manage the load.
  • Bend your legs rather than your back when lifting and use the power of your legs to propel you up rather than relying on your back.
  • Ensure that you have a good grip on the load.
  • Keep the load close to your waist for as long as you can during lifting and keep the heavier side closer to your body.

A slight bend of the back, hips and knees is preferable to putting stress on your back by stooping or squatting.

Ask for help when needed

Overexerting yourself when manual handling will cause an injury. To protect your back, you should ask for help and share the load with others.

If you are unsure of how to move or carry a load, it is important to ask for advice or get some additional training. 

You should also consider whether you can make use of lifting and handling aids such as:

  • Powered trucks and trolleys (such as forklifts)
  • Manual trucks and trolleys
  • Conveyor belts, roller tracks, slides, chutes and roller balls
  • Adjustable height devices, rotary and tilt tables
  • Mechanical hoists
dos of manual handling

Maintain good posture

It is important to keep a good posture during manual handling. You should avoid bending awkwardly, overstretching yourself and putting too much strain on your back. 

  • Plant your feet to give you a stable position to give you a good foundation.
  • Avoid bending your back and always bend your legs instead to pick up the load.
  • To maintain control, try to keep movements smooth and fluid rather than jerking or quickly grabbing the load.
  • Look ahead rather than down whilst carrying the load.
  • Try to maintain a neutral spine.
  • Good core strength will help with manual handling so try to concentrate on your core as you move/carry the load.

For pushing and pulling operations, good posture includes:

  • The torso is mostly upright and not twisted or leaning
  • The force is mostly applied with the hands rather than the body
  • The hands are kept between hip and shoulder height

Take regular breaks

Taking regular rest breaks is important to avoid fatigue or overexertion. Rushing, stressing or being overtired can lead to accidents and injuries. You can also cause yourself an injury by doing repetitive tasks, therefore it is important to give yourself time to rest in between manual handling activities and to listen to what your body is telling you. 

The Dont’s of Manual Handling

When performing a manual handling task, to protect your health, especially your back, it is important that you follow proper techniques: When performing a manual handling task, to protect your health, especially your back, it is important that you follow proper techniques:

  • Don’t twist or turn your body
  • Don’t lift objects that are too heavy
  • Avoid poor lifting postures
  • Don’t ignore warning signs
  • Don’t rush

Failing to avoid the don’ts of manual handling could result in an accident or injury.

Don’t twist or turn your body

You should not twist, turn or lean your body to the side during manual handling (especially whilst your back is bent) as this can put extra strain on your body and cause injury. Your shoulders should be level and facing the same way as your hips. Turn by moving your feet instead of twisting your body. 

Don’t lift objects that are too heavy 

HSE guidelines suggest that the maximum safe weight for men to lift is 25kg and for women it is 16kg; however, there are no specific weight limits set out by law as it can vary between individuals and may depend on working conditions and the task at hand.

You should know your own limits when manual handling. People should only be handling and lifting what they can safely lift, rather than the maximum they are able to lift, as the two are not the same. 

Always ask for someone to help you if you are struggling to safely move or handle a load. If you are at work, you can ask a colleague or your manager for help. If you are manual handling at home, you may want to ask a relative, friend or neighbour to help you. As far as possible, avoid any heavy lifting or heavy-duty manual handling when you are by yourself. 

Mechanical aids such as trolleys, wheeled cages, wheelbarrows and hoists can also be used to help with manual handling tasks. 

Avoid poor lifting postures

It is important to maintain a good posture when lifting. Many manual handling injuries happen due to poor posture. Try not to bend with your back, bend your legs instead and keep a neutral spine, a strong core and a good, stable stance.  

Avoid twisting, straining or jerking movements and try to move in a smooth and balanced way.

Don’t ignore warning signs

Signs that someone may be struggling with a manual handling task include sweating, heavy breathing, groaning and pain. If you feel pain or discomfort, you should stop the task immediately and seek medical advice if necessary.

Don’t rush

It is important to take your time and not to rush when manual handling. Rushing can cause poor lifting techniques and accidents. Excessive work and tight deadlines can lead to poor manual handling – to avoid this, tasks should be well planned and organised with adequate support on hand.

How to Ensure Proper Manual Handling Practices at Work

Under the Health and Safety Act 1974, employers have a duty to protect the health, safety and wellbeing of their workers. This includes providing assistive equipment, conducting thorough training and ensuring work areas are safe, clean and fit for purpose.

Employers must also comply with the Manual Handling Operations Regulations 1992, as amended by the Health and Safety (Miscellaneous Amendments) Regulations 2002.

To ensure manual handling is done safely, it is important to:

  • Conduct proper risk assessments to identify hazards and control risks
  • Make sure all staff are properly trained in manual handling
  • Break loads down into smaller, more manageable parts if possible
  • Use assistive technology to help with tasks such as lifting aids, trolleys, hoists etc
  • Practise good housekeeping to keep storerooms, corridors and workspaces neat and tidy. This allows a clear and safe route to move loads around
  • Ensure workplaces are adequately staffed so that multiple workers can assist with manual handling tasks and no one is rushing
  • Encourage workers to look after their health and wellbeing
  • Have systems in place to report symptoms of ill health and injuries

It is also important to put additional safeguards in place for at-risk workers, for example new or expectant mothers or those who have recently had a manual handling injury.

Manual handling

Conclusion

Using safe manual handling techniques is key if you want to protect your back and avoid both short- and long-term injuries. You should take time to plan and organise any manual handling activities, use proper lifting techniques and maintain a good posture. Avoid overexerting yourself, ask for help when needed and consider whether any mechanical aids are on hand to help make your task easier. 

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About the author

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Vicky Miller

Vicky has a BA Hons Degree in Professional Writing. She has spent several years creating B2B content and writing informative articles and online guides for clients within the fields of sustainability, corporate social responsibility, recruitment, education and training. Outside of work she enjoys yoga, world cinema and listening to fiction podcasts.