Learn 9 essential manual handling techniques to prevent workplace injuries. Perfect for warehouse and factory workers. Train smart, stay safe, and protect your back.
Meet Hugh Jeload. Hugh works in a busy warehouse in Brisbane, moving boxes, restocking shelves, and handling goods for dispatch. On a regular day, he’s expected to lift, carry, and shift dozens of items without a second thought. One morning, rushing to move a heavy box of parts, Hugh bent over with poor form, twisted awkwardly, and felt something snap in his lower back. He quickly learned the hard way—manual handling without technique can lead to serious injury.
According to Safe Work Australia, poor manual handling is one of the top causes of workplace injuries in Australia. Whether you’re in a warehouse, on a factory floor, or doing deliveries, learning proper technique is critical to protecting your spine, your job, and your future.
Training and Assessment Delivered on Behalf of Allens Training Pty Ltd RTO 90909
Before You Lift: Think First
Before lifting any item, always stop and assess the situation. What are you lifting? Is it heavy or awkward? Do you know what’s inside? Assessing the load isn’t just smart—it’s essential. Hugh assumed the box was light because it was small, but it was filled with dense metal parts and shifted unevenly when picked up.
Once you’ve assessed the load, look at your environment. Is the floor dry and clear? Are there trip hazards or tight corners? Do you have the space to move safely? These small checks take seconds but can prevent months of recovery. Planning your move helps you avoid panic adjustments or twisting mid-lift like Hugh did.
1. Use Handling Aids Correctly
Whenever possible, use a trolley, dolly, pallet jack, or lifting aid to move loads. These tools are designed to reduce the physical strain on your body and improve efficiency. Correct use means checking the equipment is in good condition and using it as intended—don’t improvise or overload it. Proper use of aids is often a requirement under WHS policies. Hugh had a trolley nearby but figured he could manage the box faster without it. That decision cost him weeks off work.
2. Keep the Load Close to Your Body
The further a load is from your body, the more strain it places on your muscles and spine. Even light loads can become difficult to hold if extended away from the body—try holding your phone straight out and see how it feels after 30 seconds. Keep objects at waist level, tucked in close to your core. This gives you more control and reduces the risk of overbalancing. Hugh carried the box out in front of him to see better, but it threw his balance off and made the box feel twice as heavy.
3. Bend Your Knees, Not Your Back
Squatting down by bending your knees keeps your back safe and engages your stronger leg muscles. When you bend from the hips or waist, you shift all the pressure to your spine and discs. This can cause immediate injury or gradual wear over time. Using your legs provides stability and control, especially with heavier loads. Hugh bent from the waist, thinking he could handle it quickly—and ended up with a herniated disc.
4. Avoid Twisting While Lifting
Twisting under load is a top cause of back injury. Instead of rotating your upper body, move your feet and pivot your entire body toward your destination. Twisting while holding a weight strains your lower back, especially the small stabilising muscles that aren’t built for that kind of movement. Over time, this creates wear and tear on your discs and ligaments. Hugh grabbed the box and turned to the side in one motion—his back didn’t thank him.
5. Maintain a Neutral Spine/Posture
A neutral spine means maintaining the natural curves of your back—no arching, hunching, or slouching. This posture distributes load evenly across your spine and keeps your muscles aligned. You can help maintain this by engaging your core and keeping your head and shoulders up. Practicing neutral posture reduces the risk of fatigue and long-term injury. Hugh slouched during the lift, and without realising it, overloaded his lower back.
6. Use Smooth, Controlled Movements
Jerking or rushing through a lift puts sudden strain on your muscles, tendons, and joints. Instead, aim to lift slowly, steadily, and in control from start to finish. Sudden movements can cause a loss of balance or muscle spasms. Controlled lifting also makes it easier to adjust mid-lift if needed. Hugh rushed because he was running late, and the quick lift aggravated his already strained back.
7. Push, Don’t Pull (Where Possible)
Studies show that pushing is less physically demanding than pulling. It allows you to use larger muscle groups and keep your posture aligned. Pulling tends to involve leaning backward or twisting, which destabilises your spine. When using trolleys or carts, always push from behind using your legs and keeping your arms relaxed. Hugh pulled a heavy trolley toward himself and felt tension in his shoulders and lower back.
8. Team Lift When Needed
Some loads are just too big or awkward to handle alone. In these cases, work with a colleague to coordinate a safe team lift. Discuss the lift beforehand, count together, and lift in unison. Team lifting reduces the load on each person and improves safety. Hugh saw someone nearby but didn’t want to bother them. He lifted solo and strained his back instead.
9. Take Regular Breaks from Repetitive Tasks
Repetitive lifting or movement, even with good form, still stresses your body over time. Taking regular breaks helps your muscles recover and reduces fatigue-related errors. Alternate tasks if possible or take a few minutes to stretch between lifts. Your body needs variety and recovery to stay safe and strong. Hugh was in the middle of a long shift with non-stop lifting and ignored the signs of fatigue—until his back gave out.
Train the Right Way with HLTWHS005
You don’t need to figure all this out on your own. Our HLTWHS005 – Conduct Manual Tasks Safely course is designed specifically for workers in manual labour roles—including warehouse and factory staff.
You’ll learn:
- How to assess loads, environments, and risk
- Step-by-step lifting and moving techniques
- When and how to use tools and aids properly
- How to protect yourself under pressure in real scenarios
📍 Brisbane & SE QLD | 🕒 2-hour practical + 2–3 hours online theory | 🎓 Nationally recognised | 💼 Group discounts available
Book Now or call us on (07) 3872 6777.
Don’t let one lift be the one that sidelines you. Stay sharp, stay safe.
