Proper lifting techniques typically focus on the shoulders and back- and for good reason. However, the hands and wrists can often take the first- and most repeated- hit.
Whether you’re lifting boxes in a warehouse, patients in healthcare, or a stack of files in the office, poor lifting technique can place excessive strain on the small joints and tendons in the hands and wrists- leading to pain, weakness, and long-term injury.
Proper Lifting Techniques:
Position yourself close to the load
The foundation of safe lifting starts before you ever pick something up. Getting close to the load allows you to keep the object close to the center of your body.
If the load is too far away, your wrists are forced to compensate- leading to increased strain on the tendons. Keeping objects close to your center of gravity allows your legs and core to do the heavy work.
Keep your wrists neutral
Wrist position matters more than most people realize. During lifting, wrists should remain as close to neutral as possible. Bending the wrist up, down, or sideways while gripping increases pressure through the joint and reduces force efficiency. Neutral wrists not only protect joint structures but also allow for stronger, more stable grips.
Opt for a full-hand grip
Using a full-hand grip rather than pinching with the fingers distributes force more evenly across the hand and reduces localized stress. Whenever possible, use handles, cut-outs, or lifting aids instead of gripping awkward edges that force excessive finger or wrist strain.
Take breaks in between lifts
Pacing matters. Repeated lifting without adequate rest can quickly overload the hands and wrists, even with good form. Incorporating short recovery breaks and alternating tasks helps tissues recover and reduces cumulative strain.
These quick tips can help you avoid unnecessary hand and wrist pain on the job.
Solveglobal is here to help you optimize your work to reduce your risk of pain or injury. Learn more about our solutions at solveglobal.com.
