Back injuries are one of the most common workplace hazards, making up 27% of all nonfatal lost-time injuries. Your back is the core of almost every movement you make — when it’s hurt, lifting, bending, twisting, and even walking can become painful. Injuries can lead to lost workdays, physical therapy, or even surgery.

The good news? Most back injuries are preventable with the right techniques and awareness.

Lifting Smart

• Bend at your knees, not your waist. Squat down in front of the load.
• Lift slowly — no jerking motions — and use your legs, not your back.
• Keep the load close to your body.
• Tighten your core muscles and keep your head up while lifting.
• Set the load down the same way you picked it up.
• If it’s too heavy, use lifting equipment or ask for help.

Reaching Safely

• Don’t reach for anything you aren’t strong enough to lift.
• Use a step ladder for items above shoulder height.
• Avoid awkward stretches — they stress your back and can throw you off balance.
• Don’t rely on unstable structures for support when lifting.

Stay Strong

A strong, flexible back is less likely to get hurt. Regular exercise helps protect you from injury. Ask your healthcare provider which exercises are right for you.

A Note on Back Belts

Back belts aren’t a replacement for proper lifting techniques. While some companies use them, they can give a false sense of security and might tempt you to lift more than you should. Remember — it’s your muscles doing the work, not the belt.

Bottom line: Your back is one of your most valuable tools. Protect it by lifting smart, moving safely, and staying strong. Work safe today so you can work tomorrow.