Health and Safety – Load Lifting for Architecture, Civil and Water Engineering – U.T.

C – Elgon 2021
LOAD LIFTING •and/or involve twisting or lifting above shoulder height or
Manual Load Lifting from the floor
Manual handling is any activity requiring the use of force, Reduce the risk of injury by:
exerted by a person to lift, lower, push, pull or carry or •using mechanical assistance, for example, sack trucks
otherwise move, hold or restrain an object, person or animal. •changing the type of load, for example, 20kg bags rather than
Lifting and moving loads manually is one of the most common 50kg
causes of injury at work, 56,000 Work Related MSD cases in •finding improved ways of handling, for example, reducing the
construction industry per year. There is no truly ‘safe’ weight risks from animal handling by properly designed cattle races
limit for manual handling operations so try to find alternatives. and crushes
Manual handling includes lifting, putting down, pushing, •providing training for workers where manual handling cannot
pulling, carrying, moving or supporting a load by hand or bodily be avoided
force. Why is dealing with manual handling important?
Hazardous manual handling refers to activities that have: Manual handling injuries can have serious implications for the
 Repetitive or sustained application of force employer and the person who has been injured. They can
 Repetitive or sustained awkward posture occur almost anywhere in the workplace and heavy manual
 Repetitive or sustained movement labour, awkward postures, repetitive movements of arms, legs
 Application of high force and back or previous/existing injury can increase the risk.
 Exposure to sustained vibration Importance of improving your workplace during load lifting
 Handling live persons or animals.  Reducing or preventing injuries
What are the risks in manual load lifting?  Reducing workers efforts
Work related MSD may include injuries to:  Reducing MSD risk factors
 Muscles  Increases productivity
 Ligaments  Lowering costs related to medical services of injured
 Intervertebral disc staffs by reducing production bottle necks, errors
 Nerves rates or rejects, workers’ compensation claims.
 Tendons in the wrist, arms, shoulders, neck or legs For any lifting activity always take into account:
Causes of injury in manual load lifting •individual capability
 The weight of the load •the nature of the load
 The size and shape •environmental conditions
 The available grip •training
 The way that the load is carried, where and how often •work organization
it has to be carried, and over what distance If you need to lift something manually
Workers may suffer from musculoskeletal problems such as •Reduce the amount of twisting, stooping and reaching
aches, strains and sprains as a result of manual handling. These •Avoid lifting from floor level or above shoulder height,
can also be caused by other tasks which involve repetitive especially heavy loads
movements, force, unusual postures, and prolonged pressure •Adjust storage areas to minimize the need to carry out such
on a joint, badly organized working practices or work movements
environment. •Consider how you can minimize carrying distances
Effects on health can include: sprains or strains backache •Assess the weight to be carried and whether the worker can
sciatica hernias arthritis swelling of the wrist, forearm, elbow move the load safely or needs any help – maybe the load can
and shoulder be broken down to smaller, lighter components
Avoid manual handling by; If you need to use lifting equipment
•Better work planning can remove the need for loads to be •Consider whether you can use a lifting aid, such as a forklift
moved more than once. For example, deliver a bagged load truck, electric or hand-powered hoist, or a conveyor
directly on to a trailer to remove the need for handling •Think about storage as part of the delivery process – maybe
•carrying out tasks near the load rather than moving the load heavy items could be delivered directly, or closer, to the
to the task storage area
•full mechanization of the task •Reduce carrying distances where possible
Assess the risks from loads that: Good handling technique for lifting
•weigh over 25kg or are difficult to grip or handle There are some simple things to do before and during the
•need frequent lifting or lowering are difficult to maneuver, lift/carry:
•Remove obstructions from the route.

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Health and Safety – Load Lifting for Architecture, Civil and Water Engineering – U.T.C – Elgon 2021
•For a long lift, plan to rest the load midway on a table or • Report all manual handling incidents on
bench to change grip. eduSafe
•Keep the load close to the waist. The load should be kept Examples of risk control
close to the body for as long as possible while lifting.  Don’t undertake the task
•Keep the heaviest side of the load next to the body.  Change the environment
•Adopt a stable position and make sure your feet are apart,  Change the nature of the work
with one leg slightly forward to maintain balance  Change the object
Guide line for safe lifting  Use mechanical aids
 Start in a good posture. At the start of the lift, slight  Administrative aids (coaching, mentoring and goals)
bending of the back, hips and knees is preferable to fully S.M.A.R.T Lifting
flexing the back (stooping) or fully flexing the hips and
knees (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.
 Keep the load close to the waist. Keep the load close to
the body for as long as possible while lifting. Keep the
heaviest side of the load next to the body. If a close
approach to the load is not possible, try to slide it towards
the body before attempting to lift it.
 Avoid twisting the back or leaning sideways, especially
while the back is bent. Shoulders should be kept level and
facing in the same direction as the hips. Turning by moving
the feet is better than twisting and lifting at the same
time.
 Keep the head up when handling. Look ahead, not down
at the load, once it has been held securely.
 Move smoothly. The load should not be jerked or
snatched as this can make it harder to keep control and
can increase the risk of injury.
 Don't lift or handle more than can be easily managed. Team Lifting
There is a difference between what people can lift and Consider:
what they can safely lift. If in doubt, seek advice or get • Are there enough people?
help. • Are all persons of the same size with similar strength?
 Put down, then adjust. If precise positioning of the load is • Are there any known pre-existing injuries?
necessary, put it down first, then slide it into the desired • Who is coordinating the lift?
position. • Is there a plan, and has been communicated to those
What do you have to do? involved?
1. IDENTIFY MANUAL HANDLING TASKS Pushing and Pulling
• Talk to colleagues • When pushing, lean forward
• Conduct a walk through the workplace • Stand close to the trolley
2. ASSESS THE LEVEL RISK ASSOCIATED WITH THE TASK • When pulling, lean backwards (pushing is preferable
• Document manual handling in the OHS Risk as it involves less work by the lower back muscles and
Register allows for maximum use of body weight).
• Complete risk assessment where the tasks or • providing clearer vision in the direction of travel
level • Ensuring you have a good grip
of risk is uncertain • Avoiding twisting and turning
3. IDENTIFY AND IMPLEMENT CONTROLS • Checking that the handle height is between shoulder
• Talk to colleagues undertaking task and waist height
• Implement risk controls Safe Storage
• Document risk controls Consider:

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Health and Safety – Load Lifting for Architecture, Civil and Water Engineering – U.T.C – Elgon 2021
• Storing frequently and heavy items between waist  reducing wear and tear on the joints, muscles, and
and shoulder height ligaments
• Storing smaller, lightweight or infrequently used  maintaining balance while moving and exercising
items in lower or higher areas  reducing the risk of muscle strain and overuse
• Knowing shelving weight limits conditions
• Having access to a step-ladder  improving spine health
• Testing the weight of the object before picking it up Best sitting position
• Conducting quarterly workplace inspections The best sitting position depends on a person’s height, the
POSTURE & ANGLES chair they are using, and the activity they are doing while
Posture is the position and carriage of the body as a whole. sitting. A person can improve posture and achieve a proper
Let’s look at some of the correct and incorrect positions and sitting position by:
angles. These are positions that the employees need to be  keeping feet flat or rest them on either the floor or a
informed of or trained on. They do not necessarily come to footrest
the employees naturally.  avoiding crossing knees or ankles
Good posture means that the key parts of a person’s body are  maintaining a small gap between the back of the
correctly aligned and supported by the right amount of muscle knees and the chair
tension.  positioning knees at the same height or slightly lower
BODY ANGLES; than the hips
Head- Should be straight and balanced over the spine while  placing ankles in front of the knees
looking forward. Eliminate the flexed-neck position. Center  relaxing the shoulders
the monitor in front of you and position the top of the monitor  keeping the forearms and knees parallel to the floor
2” to 3” above seated eye level. Keep your neck in a neutral or where possible
aligned position.  holding elbows at the sides creating an L-shape in the
Shoulders- Keep level and straight and relaxed. If the chair has arms
armrests make sure are adjusted correctly so are not hunching  sitting up straight and looking forward without
up your shoulders. Adjust chair so back is supported with straining the neck
proper lumbar curve.  keeping the back against the chair, or using a backrest
Elbows- Keep elbows is a slightly open angle (100-110 degrees) or cushion if there are places where the back does not
with your wrists is a straight position. A keyboard that tilts can comfortably meet the chair, especially in the lower
help you keep the correct position if changing the position of back region
the chair. Keep the mouse within close reach so do not have  avoiding sitting for long periods at a time, ideally
to stretch to use it. Adjust the height of the armrests so they taking at least a 10-minute break for every hour of
allow the user to rest arms at their sides and relax their sitting
shoulders while keyboarding. Elbows and lower arms should Sitting positions to avoid
rest lightly so as not to cause circulatory or nerve problems. Anything that causes a misuse or overuse of specific muscles,
Hands and wrists- Your hands should be slightly lower than ligaments, or tendons can adversely impact a person’s posture
your elbows. Keep wrists neutral. The safe zone of movement and back health. Certain positions are worse than others for
for your wrist is about 15 degrees in all directions. overworking or misusing postural tissues, especially some
Waist- Straight and not twisted. Keep at 90-120 degree angle. sitting positions.
Hips should be against the back of the chair. To prevent bad posture and back health avoid:
Legs- Thighs should be parallel to the floor and the knees at  sitting slumped to one side with the spine bent
about the same level as the hips. If you feel pressure on the  keeping the knees, ankles, or arms crossed
back of the thigh, lower the chair slightly. Back of knees 3” to  dangling or not properly supporting the feet
4” away from chair to prevent the seat from cutting off  sitting for a long time in one position
circulation to the lower legs. You should be able to easily slide  straining the neck for long periods while looking at a
your fingers under the front area of the thigh. The chair should monitor, telephone screen, or document
be long enough and wide enough to support your hips and  sitting in a position that does not fully support the
thighs. Not all ergonomic chairs are made the same. back, especially the lower back
Feet- Place your feet flat on the floor. Use a foot rest if needed  sitting for an extended period without taking a break
Correct posture can help by: When standing:
 reducing strain on the body during movement and  Bear your weight primarily on the balls of your feet.
exercise  Keep your knees slightly bent.

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Health and Safety – Load Lifting for Architecture, Civil and Water Engineering – U.T.C – Elgon 2021
 Keep your feet about shoulder-width apart. Overhead work is a common part of our day-to-day work, and
 Let your arms hang naturally down the sides of the the good news is it can be performed safely. There are
body. solutions available that can reduce the level of stress on your
 Stand straight and tall with your shoulders pulled shoulders, neck and arms, as well as reduce how often and
down and backward. how long the body is subjected to this stress. Many of the
 Tuck your stomach in. solutions can also eliminate other potential safety hazards and
 Keep your head level. Your earlobes should be in line increase productivity.
with your shoulders. Do not push your head forward, The type of task and the site conditions will determine which
backward, or to the side. solutions are best for you. A few possible solutions for
 Shift your weight from your toes to your heels, or one specific overhead tasks are:
foot to the other, if you must stand for a long time. • Change materials or work processes. Use materials, building
Steps to Good Walking Posture components or work methods that are less labor-intensive so
 Stand up straight. Visualize being tall and straight, the task takes less time and you reach overhead for a shorter
like a tree. Do not arch your back. period.
 Do not lean forward or lean back. Leaning puts a • Change tools and/or equipment. For example, use bit
strain on the back muscles as you walk, and you extensions for drills and screw guns that allow you to hold the
should avoid leaning except when on a hill. tool at waist or shoulder level rather than above your head.
Unfortunately, some coaches have taught leaning for Use mechanical lifts or hoists to raise and position yourself
speedwalking, but it is not necessary, and often closer to the work.
people lean too far forward or back. • Change work rules and provide training. Workers need to be
 Keep your eyes forward. Avoid looking down. Your made aware of the hazards and be trained on the safest way
focus should be about 20 feet ahead of you. This way to perform their work. They should be encouraged to utilize
you will be able to see your path and anything coming every resource available to them to make overhead work a
at you from the sides. safe experience
 Keep your chin up (parallel to the ground). This Safe Stacking and storage
reduces strain on your neck and back. A proper chin Improper stacking and storage can result in injuries to workers
position will also allow you to look ahead rather than and damage to costly materials
down at your feet. Although OSHA does not provide much specific direction
 Let your shoulders be back and relaxed. Shrug once concerning safe stacking and storage, 29 CFR 1910.176(b) of
and allow your shoulders to fall and relax, slightly the material handling standard does generally require secure
back. Loosening up the shoulders in this way will help workplace storage of materials. The regulation states:
relieve tension and put them into a position to use “Storage of material shall not create a hazard. Bags,
good arm motion while walking. You can also do this containers, bundles, etc., stored in tiers shall be stacked,
at intervals during your walk to ensure you are blocked, interlocked and limited in height so that they are
keeping your shoulders relaxed. stable and secure against sliding or collapse.”
 Suck in your stomach. Your core muscles can help you General safe stacking and storage rules with which employees
maintain good posture and resist slouching and who handle materials should be familiar include:
leaning. Keeping your stomach pulled in slightly  Ensure that stacks are stable and self-supporting.
(while still taking deep, full breaths) can help you  Observe height limitations when stacking materials.
maintain good walking posture.2  Allow sufficient clearance around stacks for safe
 Tuck in your behind and rotate your hips forward handling and easy access.
slightly. This will keep you from arching your back.  Make sure there is sufficient clearance between
You shouldn't have your butt sticking out while you're stacks and lights, heating pipes, and sprinkler heads.
walking.  Make sure stacks don’t block emergency exits,
The risk of injury can increase when working overhead for long emergency equipment, or fire alarms.
periods of time, especially when holding tools, equipment or When stacking boxes, employees should:
materials above shoulder height. Twisting your body while  Place boxes on a pallet for stability and to make them
your arms are in an awkward position, or repetitive easy to move.
movements combined with the use of force can also add to the  Interlock boxes to make a more stable stack.
risk, as can lifting, holding and positioning heavy or awkward  Band boxed materials or secure them with cross-ties
objects while your arms are raised. or shrink wrap.

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Health and Safety – Load Lifting for Architecture, Civil and Water Engineering – U.T.C – Elgon 2021
 A good rule of thumb for ensuring a stable stack is to  If the person in charge of destacking had no part in
observe a height to base ratio that does not exceed erecting the stack, he or she should ascertain its
3:1 (or 4:1 at most if the stack is effectively construction before work begins.
interlocked and there is a good grip between the  The stack should be taken down tier by tier, so that
contacting surfaces). no part is in danger, as would happen if the stack were
When stacking bags, sacks, and baled and bundled materials, bitten into locally.
workers should:  When a large stack has been given a natural fence by
 Stack bags and bundles in interlocking rows to keep building the periphery higher than the centre, this
them secure. fence should be maintained during destacking. The
 Stack bagged material by stepping back the layers and work should be done outward from the centre,
cross-keying the bags at least every 10 layers. reducing the periphery last so that there is a barricade
 Store baled paper and rags inside a building no closer to prevent people falling off. – If tubular or other
than 18 inches to the walls, partitions, or sprinkler fencing has been built in or around the stack, it should
heads. be dismantled and adjusted as the height is
When stacking pipes, poles, and bars, employees should: decreased.
 Not store pipes, poles, and bars in racks that face  As there is a high tripping hazard in the working area
main aisles to avoid creating a hazard to passersby of a stack, tidiness and systematic work methods are
when removing supplies. essential. Care should be taken to ensure that people
 Stack and block pipes and poles as well as structural working on stacks are at all times clear of overhead
steel, bar stock, and other cylindrical materials to travelling cranes. Proper signaling arrangements
prevent spreading or tilting unless they are in racks. should be made and a lookout should be posted. All
When stacking barrels and drums, workers should: stacking and destacking should be carried out under
 Stack drums, barrels, and kegs symmetrically. competent supervision.
 Chock the bottom tiers of drums, barrels, and kegs to SIMPLE EXERCISES TO RELIEVE WORK STRAIN
keep them from rolling if stored on their sides. Neck Stretch; Drop your head to one side and hold for 10
 Place planks, sheets of plywood dunnage, or pallets seconds. Repeat to the other side. Drop your head to your
between each tier of drums, barrels, and kegs to chest and hold 10 seconds. Turn head slowly from side to side.
make a firm, flat stacking surface when stacking on Chin tucks; Raise the head to straighten the neck. Tuck the chin
end. in and upwards creating a double chin. This also results in a
When stacking lumber, employees should: forward tilt of the head. Repeat several times.
 Stack lumber no more than 16 feet high if it is handled Upper and lower back stretch; Interlace fingers and turn
manually, and no more than 20 feet if using a forklift. palms upwards above head; straighten arms then slowly lean
 Remove all nails from used lumber before stacking. slightly from side to side. Repeat movement several times.
 Stack and level lumber on solidly supported bracing. Back arching; Stand up. Support your lower back with hands
Stable construction of the stack is entirely dependent upon the and gently arch back and hold for 5 to 10 seconds. Repeat as
following factors: often as is needed.
— Safe relation of height to dimension of base; Pectoral stretch; Raise both arms to shoulder height and bend
— Sound interlocking of the goods; — Contents of the sacks or elbows. Pull both elbows back slowly to bring shoulder blades
cartons; towards each other.
— Compact construction and avoidance of transfer stress in Shoulder Shrug and Roll; raise your shoulders toward your
any dunnage used for artificial bonding; ears. Hold and release. Roll shoulders forward and repeat in
— Shape of articles e.g. meat carcasses; the opposite direction.
— Determination of the aggregate weight to be borne by the Finger Fan; Spread you fingers wide with palms down and hold
components in the lowest tier of the stack; — Good placing of 6 seconds. Make a tight fist and release.
every component forming part of the stack, with special care Wrist and elbow stretch; Interlace fingers, palms outward, and
taken to avoid overhang on any side or end of a stack intended straighten arms in front. Hold for 10 seconds and repeat
to be vertical.. several times.
Basic rules for breaking down stacks (De-stacking) are: Wrist stretch; Straighten your arm in front and bend your wrist
 One person only should be responsible for the forward, gently assist the stretch with your other hand.
manner in which the stack is reduced. This is Hold for 10 seconds then stretch your wrist back and hold for
particularly important where gangs are employed. 10 seconds. Repeat with other arm.

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