In the construction industry, heavy lifting is part of the daily grind. Whether hauling materials, moving equipment, or simply repositioning tools, the strain on your body can add up quickly. Unfortunately, improper lifting techniques are a significant cause of workplace injuries, leading to musculoskeletal disorders (MSDs) and other chronic conditions. Learning how to lift safely—with your legs, not your back—is a preventative measure for long-term health and a way to stay productive and avoid costly downtime due to injury.

The risks of improper lifting

When lifting improperly, construction workers put their bodies at risk of serious and long-lasting injuries. One of the most common issues is musculoskeletal disorders (MSDs), which affect muscles, ligaments, and joints. According to the U.S. Bureau of Labor Statistics (BLS), back injuries account for up to 38% of all MSDs in the workplace. These injuries often occur when workers lift objects without proper body mechanics, such as bending from the waist instead of the knees.

Other potential injuries include:

• Herniated discs: Excessive pressure on the spine can cause discs to bulge or rupture, leading to chronic pain and restricted movement.
• Dislocations: Lifting heavy or awkwardly shaped objects can cause joints, particularly in the shoulders or knees, to dislocate under strain.
• Strains and sprains: Improper lifting techniques often result in overextension or tearing of muscles and ligaments, particularly in the back, shoulders, and wrists.

Beyond physical pain, these injuries lead to lost work time, decreased productivity, and high medical costs. Chronic back pain, in particular, can become a long-term disability, affecting up to 5% of workers who suffer from work-related back injuries. Therefore, it is crucial to use proper lifting techniques to reduce the risk of these injuries and maintain a healthy workforce.

Stages of lifting

Preparation

Before lifting any object, evaluate the task. Assess the weight and shape of the object to determine if you can lift it alone or need assistance. Ensure that the path you’ll walk is free from obstructions. Use mechanical aids, such as dollies or carts, when needed. Additionally, position yourself as close to the object as possible to reduce the strain on your back and legs. Warming up your muscles with stretches is another effective way to minimize the risk of injury before starting a lift.

Lifting

When lifting, bend at your knees and hips, not your back. Engage your core muscles, keeping your back straight and chest forward. Grip the object firmly, holding it close to your body at waist level to reduce the strain on your arms and back. Avoid jerky movements and ensure that your feet are stable. A smooth, controlled motion will prevent injuries and give you better control of the load. Do not twist your body; move your feet if you need to change direction during the lift.

Carrying

While carrying the load, maintain a balanced posture. Your shoulders and hips should stay aligned, and the object should be held close to your midline to prevent unnecessary strain. As with lifting, avoid twisting your body while carrying the load. If you need to turn, take small steps and pivot with your feet rather than rotating your torso.

Putting down

Setting down the load is just as important as picking it up. Reverse the lifting process by squatting down and bending at the knees and hips while keeping your back straight. Lower the object carefully, ensuring it remains close to your body during the descent. Use your legs to control the weight rather than allowing your back to bear the burden of the load. If necessary, kneel on one knee to lower the object more slowly and avoid sudden drops.

How to lift safely

Correct posture and technique can significantly reduce the stress on your spine and joints during lifting tasks. Here are ten essential steps to follow for safe lifting:

1. Create a stable base: Position your feet shoulder-width apart with one foot slightly forward to ensure balance and prevent uneven strain on your back.
2. Hold the load close: Keep the object close to your body, ideally between waist and shoulder height, to minimize stress on your lower back.
3. Maintain your back’s natural curve: Keeping your spine’s natural alignment helps distribute pressure evenly and avoids localized stress.
4. Bend at the knees: Engage your legs by squatting down to pick up the object, ensuring your spine stays aligned.
5. Engage your core: Tightening your abdominal and lower back muscles provides additional protection for your spine during the lift.
6. Keep your shoulders back: Rounded shoulders can strain your neck and upper back, so maintain an upright posture.
7. Push your hips back: Stick your hips out to prevent your pelvis from tucking under, which could cause rounding in your lower back and increase injury risk.
8. Get a secure grip: Hold the object firmly to avoid accidental slipping, twisting, or sudden shifts in movement that could result in injury.
9. Use your legs and glutes: The main power for lifting should come from your quads and glutes, not your back.
10. Breathe and relax: Hold a steady breathing pattern while lifting, and avoid tensing your muscles. Holding your breath can increase internal pressure and make lifting more difficult.

By incorporating these ten steps, you can safely lift and reduce the risk of musculoskeletal injuries, allowing you to work more efficiently and healthily.

Exercises to support better lifting (and less injury)

Building strength in key muscle groups is essential for improving lifting technique and reducing injury risk, especially for construction workers who handle heavy loads regularly. Below are some of the best exercises to strengthen the lower back, core, and legs, all of which play a crucial role in safe lifting.

• Single-arm suitcase squats: Holding a weight on one side, this exercise mimics the motion of carrying objects. It challenges your core, back, and obliques to maintain balance, promoting strength and stability for safe lifting under real-world conditions.
• Bird dog: A bodyweight exercise that improves stability and coordination by extending one arm and the opposite leg. This movement strengthens the lower back and core, helping you maintain posture while lifting and reducing strain on the spine.
• 45-degree back extensions: A focused movement for isolating the lower back, glutes, and hamstrings. This exercise promotes controlled movements and is especially beneficial for building muscular endurance without overloading the spine.
• Side plank: An effective core exercise that strengthens the obliques, lower back, and shoulders. Side planks enhance lateral stability, a key component for lifting safely, especially when handling uneven loads.
• Hip bridge: This exercise strengthens the glutes and lower back while improving hip mobility. It is excellent for reinforcing the muscles used in lifting by engaging the posterior chain, helping to prevent lower back strain during lifting tasks.
• Plank: A core-strengthening staple that targets the abdominal muscles, lower back, and shoulders. Planks enhance overall stability, supporting proper posture and spine alignment during heavy lifting.
• Romanian deadlifts: Learning the proper hip hinge mechanics is critical for safe lifting. That’s why this deadlift variation made the list—it simulates proper lifting mechanics while emphasizing control over the hamstrings and lower back.  

Bottom line

Lifting safely is essential for preventing injuries in physically demanding jobs. Using proper techniques and strengthening your core and lower back through targeted exercises can reduce the risk of strains, sprains, and long-term damage.

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