Lifting Safely

Think Before You Lift!

One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help to prevent back pain.
Here are some key points to lift safely:

• Think before you lift.
• Start in a good position.
• Keep the load close to your waist.
• Keep your back as straight as possible.
• Avoid twisting your back or leaning sideways.
• Keep your head up.
• Know your limits.
• Push heavy objects, don't pull them.
• Distribute the weight evenly.

Check out these safe lifting and handling tips, recommended by the Health and Safety Executive.

Think before you lift 

Plan the lift. Where is the load going to be placed? Use appropriate handling aids where possible. Will help be needed with the load? Remove obstructions, such as discarded wrapping materials. For long lifts, such as from floor to shoulder height, consider resting the load mid-way on a table or bench to change grip.

Keep the load close to the waist

Keep the load close to the waist for as long as possible while lifting. The distance of the load from the spine at waist height is an important factor in the overall load on the spine and back muscles. Keep the heaviest side of the load next to the body. If closely approaching the load isn't possible, try to slide it towards the body before trying to lift it.

Adopt a stable position

Your feet should be apart with one leg slightly forward to maintain balance (alongside the load if it's on the ground). Be prepared to move your feet during the lift in order to maintain a stable posture. Wearing over-tight clothing or unsuitable footwear, such as heels or flip flops, may make this difficult.

Ensure a good hold on the load

Where possible, hug the load close to the body. This may be a better option than gripping it tightly with the hands only.

Don't bend you back

A slight bending of the back, hips and knees at the start of the lift is preferable to either fully flexing the back (stooping) or fully flexing the hips and knees, i.e. fully squatting.

Don’t flex the back any further while lifting. 

This can happen if the legs begin to straighten before starting to raise the load.

Don't twist

Avoid twisting the back or leaning sideways especially while the back is bent. Keep your shoulders level and facing the same direction as the hips. Turning by moving your feet is better than twisting and lifting at the same time.

Keep your head up 

Keep your head up when handling the load. Look ahead, not down at the load once it has been held securely.

Move smoothly 

Don't jerk or snatch the load as this can make it harder to keep control and can increase the risk of injury.

Know your limits

Don’t lift or handle more than you can easily manage. There's a difference between what people can lift and what they can safely lift. If you're in doubt, seek advice or get help.

Lower down, then adjust

Put the load down and then adjust. If you need to position the load precisely, put it down first, then slide it into the desired position.

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Evidence For Acupuncture

Evidence For Its Effectiveness 

There is some scientific evidence that acupuncture is effective for a small number of health conditions. However, for the majority of conditions for which acupuncture is used, the scientific evidence is inconclusive or there has been no attempt to collect good-quality evidence. For a small number of conditions, there is evidence that acupuncture does not work.
More research is needed into the effectiveness of acupuncture on a wide range of conditions.
It is important to remember that when we use a treatment and feel better, this can be because of a phenomenon called the placebo effect and not because of the treatment itself.
When scientists gather evidence on the effectiveness of a treatment, they take the placebo effect into account. For more information, watch a video about the placebo effect.

Positive Evidence

• There is reasonably good evidence that acupuncture is an effective treatment for:
• Chronic back pain
• Dental pain
• Pain and discomfort during gastrointestinal endoscopy
• Headache
• Nausea and vomiting after an operation
• Pain and discomfort during oocyte retrieval (a procedure used during IVF)
• Osteoarthritis of the knee

Scientific trials conducted to investigate the effect of acupuncture on these conditions found that acupuncture had a beneficial effect.
However, because of disagreements over the way acupuncture trials should be carried out and over what their results mean, this evidence does not allow us to draw definite conclusions.
Some scientists believe that good evidence exists only for nausea and vomiting after an operation. Others think that there is currently not enough evidence to show that acupuncture works for any condition.
More research is needed to investigate whether acupuncture works for these conditions.

Negative Evidence

There is some evidence that acupuncture does not work for:

• Rheumatoid arthritis
• Stopping smoking
• Losing weight

This means that when scientific trials were conducted to see if acupuncture helped patients in these cases, they found that the treatment had no effect.
As with the positive evidence on acupuncture, this evidence does not allow us to draw definite conclusions. More research is needed into the effectiveness of acupuncture for these conditions.
Inconclusive or no evidence

For most conditions against which acupuncture is used, we do not have enough good-quality evidence on the effectiveness of acupuncture.
More research is needed before we can draw conclusions on whether acupuncture is effective for the following conditions:

• Addictions
• Asthma
• Chronic pain
• Depression
• Insomnia
• Neck pain
• Sciatica
• Shoulder pain
• Stroke
• Tinnitus