Now that we’ve explored different lifting options to help keep you safe (See Part 3 of this series to learn more about Squat Lifts, Golfer’s Lifts, Bin Lifts, and Half-Kneeling Lifts), how can you incorporate safe lifting fundamentals when you lift or move things around your station?

Let’s talk about some everyday situations you may encounter while working and provide step-by-step instructions on how to use proper ergonomics and body mechanics to keep you safe:

Lifting a bin or object from one shelf to a higher or lower shelf:

• Stand with one foot forward and one foot back as if you’re going to take a step.

• Bring the object close to your body.

• Shift your weight to the rear foot (backward) and lift the object to the next shelf while keeping your back straight.

• If lifting to a higher shelf, shift your weight forward as you put the object onto the higher rack.

• If you lift the bin to a lower shelf, keep the weight close, bend your knees until it reaches the shelf height, and shift your weight forward as you place it on the lower rack.

Movement of an object or bin from the back of a shelf to the front of the shelf:

Moving something on a shelf can seem easy, but it comes with its own challenges.

• Use your legs to do the work and slide the load rather than lifting it.

• Place your feet in a front-back lunge position and move the load forward or towards you as needed. Doing so transfers your weight from one leg to another.

Moving an object side to side:

• Align your body with the object you are moving.

• Keep your back straight as you hold onto the box.

• Slide the box horizontally on the shelf, simultaneously taking a step laterally.

• Gather yourself with each step so the object or bin stays aligned with your trunk.

Lifting from one rack to a different rack—lift, turn and pivot:

• Remove the box from the surface, keeping the box close to you and in your power zone.

• Turn and pivot, keeping your shoulders over your hips to turn.

  • Keep your arms close and limit the amount of twisting you do through your trunk.

• Keep the box balanced and close to your body as you step forward.

Lifting an object or bin to an overhead shelf:

Work smarter, not harder.

If there is any doubt in your mind about the weight, the height of the lift, and reasonable accommodations, check with your company's lifting policies to see if there are guidelines for limits on weight, reach, and repetition before performing the task.

If the task falls within those guidelines, follow these simple tips and tricks to lift safely overhead:

• Stand with good posture, keep your trunk aligned with the object, and be as close to the shelf as possible.

• Position your feet, one foot in front of the other, hips and shoulders facing the shelf.

• Grasp the object or bin by the handles/ stable holds and pull the load close to your body.

• Shift weight to your back foot as you lift items off of the shelf

• Raise the box from shoulder height to overhead while keeping your spine neutral.

  • Pro Tip: keep your ribs tucked, core tight, and shoulders over your hips.

• Shift weight forward, placing the box on the shelf overhead. Your back and shoulders should remain in a neutral position throughout the process.

• Reverse the process to lower the box to its original position.

  • Pro Tip: If the height is too tall and the task is repetitive, ask for a company-approved stepping stool/ladder or see if the task can be modified to something at a lesser height or weight.

Proper body mechanics and positioning are key to safely and effectively handling tasks in physically demanding environments. Remember, safety should never be compromised for speed or efficiency—working within company guidelines protects both your health and productivity.

To stay strong and injury-free, always incorporate safe lifting habits, along with warm-ups, cool-downs, and strengthening exercises as part of your routine. These practices are critical for maintaining long-term success and preventing strain in physically demanding roles.

If you're looking to enhance workplace safety and performance and prevent injuries, we can help. We've got you covered, from ergonomics training and body mechanics coaching to customized warm-up and strengthening programs tailored to your team’s specific needs. A Job Site Analysis is a great first step to identify risks, improve workstation setups, and build trust with your employees.

Connect with us today to create a safer, healthier, and more efficient workplace.