Lifting heavy items remains one of the leading causes of workplace injuries across Aotearoa. According to ACC, there were over 195,000 new work-related injury claims in 2023 alone, with musculoskeletal harm—including back injuries—accounting for a significant portion of the burden.
Whether you’re on a farm, in a warehouse, or working in construction, lifting safely is essential. Heavy loads can strain muscles, discs, and vertebrae, leading to long-term health issues and time off work.
Here are some practical lifting safety tips to keep you and your team injury-free:
- ✅ Keep it close: Hold the load close to your body with elbows tucked in.
- 📏 Use the “power zone”: Lift from mid-thigh to mid-chest height while keeping your spine aligned.
- 🔄 Avoid twisting: Turn with your feet, not your torso—especially when bending forward.
- ⚖️ Know your limits: Avoid lifting more than 23 kg (about 50 lbs). For heavier loads, ask for help or use lifting equipment.
- 🗂️ Organise smartly: Store items at waist height to reduce repetitive bending.
We use our bodies every day—let’s treat them with care. If something feels too heavy or awkward, speak up. It’s not just okay to ask for help—it’s smart.
Here are some effective first aid tips for treating a back strain:
🧊 Immediate Care (First 48–72 Hours)
- Apply Ice: Use an ice pack wrapped in a towel for 15–20 minutes every 6–8 hours to reduce swelling and pain.
- Rest Smartly: Lie flat on a firm surface to support your spine. Avoid soft beds that may worsen the strain.
- Avoid Aggravating Movements: Don’t bend, twist, or lift. Keep your spine neutral when moving or standing.
💊 Pain Relief
Over-the-Counter Medications: Ibuprofen, acetaminophen, or naproxen can help relieve pain and inflammation. Always check with a doctor if you have underlying conditions like kidney issues or ulcers.
🔥 After Initial Swelling Subsides
- Switch to Heat Therapy: After 2–3 days, use a warm compress or heat wrap to improve blood flow and reduce stiffness.
- Gentle Massage: A light massage can relax muscles and improve circulation. You can even use tennis balls taped together for a DIY massage against a chair.
🛌 Sleep Position Tips
- Support Your Spine: Place a pillow under your knees if sleeping on your back, or between your legs if on your side. This helps release muscle tension.
If pain persists beyond a few days or worsens, it’s best to consult a healthcare professional.
📞 Health Advice
- For non-emergency medical advice, call Healthline at 0800 611 116 (available 24/7).
- For emergencies, dial 111.
You can find general first aid guidance at Home | Healthify and Courses – Medic First Aid
Stay safe, stay strong, and look after your mates. 💪🇳🇿
Work injury statistics https://www.stats.govt.nz/topics/injuries