Practical Lifting Techniques for Handling Heavy Loads

Posted on 2 July 2025
By SWSS
0

No one should be lifting more than they can handle, but if the weight is heavy, following these pre, during and post lifting techniques for handling heavy loads.

Almost everyone knows that a single awkward lift can sideline your productivity for weeks, or months, and yet most back strains on Canadian worksites stem from habits that are easy to adjust.

For a better back and practical lifting techniques for handling heavy loads, keep reading. Simply follow all the steps and you'll help keep your spine aligned, muscles engaged, and productivity moving. No chiropractor visits will be required.

Typical Industries That Rely on Frequent Manual Lifting

There are numerous jobs that rely on frequent, mostly muscle-powered lifting even when forklifts or cranes are used on site.

Common examples include:

Parcel and courier delivery
Grocery and retail stocking
Moving and furniture removal
Healthcare and long-term care
Hospitality and food service
Landscaping and groundskeeping
Agriculture and market gardening
Waste and recycling collection
Set construction and live events

In these settings the lifts are light-to-moderate but the constant repetition and awkward spaces make back injuries common. That’s why site-wide hydration, warm-ups, proper technique, and supportive gear (belts, gloves, and sturdy safety work boots and shoes) matter as much here as they do on heavy-industrial sites.

Here are the Risks of Poor Lifting Habits

Long workdays invite shortcuts, and those shortcuts pile stress on the lumbar spine. Rounded backs, twisted torsos, and sudden jerks force soft tissue to carry weight your leg muscles should handle. Over time, discs compress, small tears form, and you end up fighting constant stiffness that drains focus and energy.

Pre-Lift Preparation

Assess the Load and Route

Take at least 20 to 30 seconds to size up a load and map out a clear path before you decide to bend a knee:

Check the weight markings or test-lift one section.
Plan a clear path that avoids slick spots, cables, low beams or other physical obstacles.
Identify resting points and use them to regain strength if the haul causes you to lose it.

Warm Up Your Muscles

Spend a minute on the following stretches before the first heavy lift:

Arm swings front to back are good - about 10 reps.
Hip circles in both directions - do at least 8 reps.
Body-weight squats increase blood-flow - do at least 10 reps at a steady tempo.

Warm muscles respond faster and help you focus on sharing the load evenly between your joints.

Proper Lifting Techniques

Set a Strong Stance

Plant your feet shoulder-width apart with toes turned slightly out outward. This will help distribute weight through your heels. Scan the ground for loose gravel or spills that can through you off balance. If the surface is uneven, stagger one foot half a step back to create a wider base before you grip the load.

Engage and Flex Your Core

Brace your abdominal muscles - get them ready by drawing them firmly toward the spine. A firm core turns your torso into a solid column instead of a flimsy lever. Exhale sharply as you tighten your muscles so the deep spinal stabilizers fire. Keep the brace strong and active for the entire lift and release only once the load is settled so all your spinal discs stay supported the whole way.

Lift with Your Legs

As we all know - no lifting with your back. Bend hips and knees and keep the back naturally curved but strong, grip the object securely, and drive upward through your quads and glutes. Avoid weird twisting on the way up and shuffle your feet if you have to change direction. Focus on push through your heels and squeeze your glutes at the top which lets the strongest muscles in your body do the heavy work. If the item feels off-centre, be careful and pause at knee height to re-balance instead of powering through and potentially creating a problem with your spine.

Use the Right Gear

Use Support Belts and Braces

A well-fitted belt keeps your posture tight and can reduce peak spinal load during repetitive lifts. Tighten it only snug - not cinched - so you can still breathe deeply and move freely. Re-check the fit after breaks to make sure it's still properly positioned because sweat and stretching fabric loosen support over the shift. And remember the belt is a cue, not permission to ignore other proper lifting techniques.

Use Gloves with Grip

Textured palms prevent slips that force sudden, spine-jarring displacements. Just match the glove material to the task. Leather for rough lumber, nitrile-coated fabric for oily parts so grip stays consistent. Replace the gloves when if the coatings has worn too smooth or the seams are fraying. A tired pair of gloves can be as risky as using bare hands to lift heavy objects.

Wear Solid Footwear for Stability

Sturdy work safety boots or shoes provide traction and ankle support, helping you plant each step with confidence on uneven ground. Look for slip-resistant soles rated for the surfaces you walk—metal decking, wet concrete, or loose gravel all demand different tread patterns. Lace up to the top eyelet and swap insoles when they flatten, keeping your stance stable and your arches supported through long, load-heavy days.

Use Teamwork and Mechanical Aids

Use Two-Person Lifts

If a load tops 23 kg or actually blocks your view, call on one of your fellow workers for help. Before the actual lift, both of you should count to 3 so both of you rise at the same time and share the weight. Assign one person to steer the route and call out obstacles, while the other sets the pace. Keep the load close to both torsos and move in short, steady steps, pausing to re-grip rather than twisting mid-stride.

Leverage Existing Tools

Try to use hand trucks, pallet jacks, and shoulder-dolly systems which all convert brute force into easily controlled motion. Use these tools and equipment whenever the floors, clearances, and time allows. Make sure to inspect any wheels, straps, and handles before each run to catch cracks or loose fasteners. Position the load low and centred on the platform, and secure it with a tie-down if you believe it can shift, and take ramps instead of forcing gear over door thresholds.

Remember when it comes to heavy manual lifting, it's always best to be safe than sorry.

Keep in mind that in 2019 work related injuries cost Ontario workers approximately $12.2 billion with 8,258 deaths, 101,894 hospitalizations, over 1.4 billion emergency department visits and 22,621 total disabilities. If you don't want you or your crew to become a statistic, following all the instructions in this guide.

Post-Lift Care

Post-lift care is just as important as the pre-lift checks we outlined earlier. It covers a quick cool-down:

Stretch hamstrings and hips
Shake out forearms
Re-hydrate with water and electrolytes to replace sweat lost during heavy effort
Scan your body for twinges or sharp pulls
Log anything unusual so small strains don’t grow into lost-time injuries

Important note: a two-minute cooldown and a note in the daily safety log keep you ready—and pain-free—for the next haul.

Stretch and Recover

After heavy physical lifting, do any of the following to help your muscles recover:

Do a hamstring stretch of about 20 seconds per leg
Cat-camel spinal mobilizer, do ten slow cycles
Do a forearm flexor stretch, about 15 seconds each side
Standing quadriceps stretch, at least 20 seconds per leg
Do some quick hip-flexor lunge, of about 20 seconds each side.
Do at least ten shoulder rolls, ten forward and then ten backward.

Report Strains Early

If you feel you may have really hurt yourself, you're best bet it to report it immediately. Just pinpoint pain or any lingering tightness and notify a supervisor and log it. Early attention to even small injuries prevents minor sprains pains from turning into chronic injuries.

A Small Cost to Protect Your Back

Using smart lifting routines before, during and after a lift actually cost nothing to the company and actually pays off with fewer lost shifts, lower medical bills and a stronger workforce. Just review techniques and make them a part of your company's awareness so crews feel comfortable doing them and ensures everything and everyone is moving safely from A to B.