Manual handling is any activity that involves lifting, pushing, pulling, carrying, moving, holding or restraining. It also includes sustained and awkward postures or repetitive movements. Good manual handling techniques can help to prevent injury. The following injuries may occur if material handling tasks are completed unsafely:

• Back injuries caused by lifting with poor posture.
• Muscle strains or sprains which could lead to chronic pain.
• Pain, weakness and numbness in affected body parts.

Back Safety Techniques

1. Sizing the load – Do not manually lift heavy objects. Before even attempting to lift an object, it is important to size up the load. Determine if the load is light enough to lift. If the load is too heavy, try to do the following:

• Make objects smaller.
• Use smaller or lighter containers.
• Lighten the loads in containers.
• If the size and weight of the load cannot be reduced, it must be determined if a team lift or lifting device is necessary.

1. Reaching – Try to not reach above shoulders. Reaching for objects, especially in high places, can strain the back. Some safe reaching techniques to use are:

• Reach only as high as your shoulders.
• Use an approved stool or stepladder if needing to get closer to the load.
• Test the weight of the load by pushing up on a corner before lifting. If it’s too heavy, get help.
• Store all heavy items below eye level.
• Store the heaviest objects at least 30 cm/12 inches above the floor.
• When retrieving items from a box, try cutting out one wall so that you can reach in the side instead of reaching down from the top (which involves awkward wrist posture).
• Ensure items used more frequently are close by to avoid excessive reaching or twisting.

1. Bending – Do not bend over from the waist. When bending down to reach or lift, move your whole body to protect the back. Some safe bending techniques to use are:

• Bend the knees and hips, not the back.
• Kneel down on one knee, if necessary.
• Get as close to the object as possible so you will not have to reach with your arms.

1. Lifting – Do not use your back to bend. Lifting is one of the most common causes of back injuries. Some safe lifting techniques to use are:

• Size up the load. If it seems like more than you can handle, get help.
• Ensure your pathway is clear before you lift and know where load will be placed before lifting.
• Face the load squarely and position your feet about shoulder width apart.
• Ensure you have firm footing.
• Tighten your abdominal muscles to support your back when you lift.
• Bend your knees, keeping your back as straight as possible, and get a grip on the load.
• Lift with your legs as opposed to your back.
• Lift gradually, not suddenly.
• Keep the load close to your body, with your elbows slightly bent and your upper arms straight.
• Do not twist while lifting. Move your feet. 
• Keep the load balanced. 

1. Push – Do not pull. Pulling large objects can be as hard on the back as lifting. Instead, push the load. Some safe pushing techniques to use are:

• Stay close to the load, without leaning forward.
• Tighten your stomach muscles as you push.
• Push with both arms, keeping your elbows bent.

1. Turn – Do not twist the back. For some tasks, you may be tempted to twist. Some safe turning techniques to use are:

• Get close to the object. Kneel down on one knee, if necessary.
• Position yourself so you are stable.
• Use arms and legs to do the work – not just the back.

Personal Protective Equipment

• Wear proper gloves (e.g. leather) when handling objects that are hot/cold or have sharp edges. 
• Wear the correct protective footwear to protect your feet from falling material or equipment rolling over them.
• If wearing a back belt only secure the belt when performing a lift. Do not wear it secured at other times. 

Repetitive Motions

• Organize your work so that your body is not strained in any way and your arms and shoulders are relaxed.
• Maintain a comfortable position while using tools (e.g. keep wrists straight).
• Try to reduce repetitive tasks as much as possible through task variation and appropriate work breaks.
• When performing tasks that involve repetition, take regular mini breaks for stretching or moving to improve blood circulation and reduce muscle tension. 
• Ask your doctor or physiotherapist for stretching exercises to assist in injury prevention.
• When performing tasks that require prolonged standing, place one foot on a foot rest periodically to change posture and relieve muscle stress. Also, ensure anti-fatigue matting is used (which provides a softer surface to stand on). 
• For jobs that require frequent telephone use, consider using a hands-free head set to avoid having to cradle the telephone between your shoulders and chin when talking and typing at the same time. 

Computer Ergonomics

• Have upper arms hanging relaxed at shoulder.
• Keep wrists straight when typing.
• Use wrist rests only when not typing to avoid putting pressure on blood vessels.
• Keep the top of the screen at eye level.
• Position your monitor directly in front of you.
• Reduce glare on your monitor.
• Keep your back and neck straight.
• The curve of your lower back should be supported by the backrest of the chair.
• Adjust your chair so that your thighs are approximately parallel with the floor.
• Your feet should be flat on the floor or on a foot rest.
• Position the mouse at the same height as the keyboard and directly beside it.
• Rest the elbow of the arm you use the mouse with on the arm of the chair.