Back injuries can be very serious: You can damage your spinal column or the cord of nerves inside it. A back injury can cause paralysis or death. It can cause severe permanent disability or chronic pain for life. Most injuries are to the lower back and about 80% of back injuries are short in duration, allowing workers to return to normal health. But for some, the pain and suffering is long-term. And for a small percentage of people, it is lifelong.

Preventing a back injury is much easier than repairing one. It's important to take care of your back because it's critically important to your ability to walk, sit, stand, and run. Most back pain arises from using your back improperly, so learning a few basic rules about lifting, posture and proper exercise can help keep your back in good shape.

We all probably have basic knowledge of the back and its structures: the vertebrae stacked one on top of another separated by cartilage, shaped to give us our four curves: cervical, thoracic, lumbar and sacral. We know how those same vertebrae surround and protect our valuable spinal cord and all those nerve pathways leading out to our peripheries but who thinks about those when involved in lifting during a day's work?

Lifting objects is often a mindless task, and unfortunately many people perform their lift incorrectly, resulting in unnecessary strain on their back and surrounding muscles. To lift correctly and reduce strain on your back, it's important to plan your lift in advance. This means to think about the weight of the object you will be moving and the distance you'll be moving it. Is it bulky? Will you need help? Do you see any hazards that can be eliminated? Think about these questions whenever you do any lifting ...and then observe these 7 steps:

1) Position yourself correctly in front of the load.

Once you've planned your lift, the next important step is to align yourself correctly in front of the load with your feet straddling the load, one foot slightly in front of the other for balance. Slowly squat down by bending your knees, not your back and stomach. Using both hands, TEST THE LOAD - if it's too heavy, go to Plan B, if not, firmly grab the load and bring it as close to your body as you can. This will help distribute the weight of the load over your feet and make the move easier.

2) Lift with your legs, not your back.

Never bend over to lift anything!
Lift only what you can handle.  
ALWAYS test the load before lifting it.
If you're not sure, inspect the load.

Once the load is close to your body, slowly straighten out your legs until you're standing upright. You should not raise your heels off the floor, which could cause you to lose your balance. Also always remember to use your legs as much as possible when lifting, Make sure the load isn't blocking your vision as you begin to walk slowly to your destination. If you need to turn to the side, turn by moving your feet around and not by twisting at the waist.

3) Set the load down correctly.

Once you’ve reached your destination, it's equally important that the load is set down correctly. By reversing the above lifting procedures you can reduce the strain on your back and stomach muscles. If you're setting your load on the ground, squat down by bending your knees while positioning the load out in front of you. If the load is being set down at table height, set the load down slowly and maintain your contact with it until you are sure the load is secure and will not fall when you leave.

4) Get help, if needed.

If the load is too heavy, bulky or awkward for you to lift alone, find a friend to help you carry it. We're all busy doing our own thing, and it may take 15 minutes to find someone, but how long will you be off work, and your colleagues have to manage without you, if you struggle and get hurt? How will that injury affect you, your family, your employer?

If no one is available, is it possible to break the load into two smaller loads? Can you locate a cart or dolly to help you move it? You could even use a forklift, hoist, or pallet jack. Look for simple solutions to help make the move easier on you and your back.

5) Push rather than pull an object.

If you have a load on a cart, push don't pull. It's possible to posh twice as much as you can pull. Pushing causes much less back strain than pulling.

6) Avoid lifting and twisting prior to moving.

Lifting and twisting should be avoided if at all possible as it causes a double whammy to your back by putting excess strain on your spinal cord and moving the weight to one side of your body. Try this technique for a change: Once you have the item correctly lifted, stand still, move one foot out 10 make a 90 degree angle of the hip- (the letter L). Turn your torso to follow your hips, then move the other leg. This keeps the item close to you and puts no shearing forces on the spine; it is particularly good for a heavy or difficult object. Continue moving the object following the above guidelines.

7) Keep your mind on your personal safety.

Yes it's important to do your job, but it's equally important to keep yourself safe. Plan your lift, ensure that your chosen way is the best way. Always count aloud when you are being helped to lift, that way, everyone knows what's going on, Lifting is not always an easy task, but it can be accomplished more easily with preparation, and an awareness of your own limitations. Remember you're not being selfish to be thoughtful on your own safety.