Physical strain

Physical strain can be the result of lifting and carrying either too much or in the wrong way, pulling and pushing or standing and walking.

If you need to lift of carry something

  • Consider how heavy the object is. Are you sure you can lift it?  
  • See how you can best take ahold of the object
  • Bend with your knees first and only then start lifting  
  • Always lift with both hands  
  • Hold the object straight in front of you and as close as possible to your body  
  • Move calmly and evenly
  • Do not lift anything taller than your shoulders (about 175 cm)  
  • Do not lift anything lower than your knees (about 30 cm)  
  • Lift and carry as little as possible, 25 kg maximum
  • Never carry anything for a distance exceeding 90 metres, and then not exceeding 15 kg

If you need to push or pull

  • Pushing is better than pulling
  • A good cart has smoothly rolling castor wheels larger than 12 cm and hand grips at elbow height
  • Keep the total weight (cart and load) under 200 kg
  • Make sure the floor is clean, removing any bumps—pushing and pulling will take less force that way
  • Ease the cart into motion. That is better on your body than yanking on it or using excessive force.

If you need to stand and walk

This is the correct way to stand: 

  • Knees slightly bent
  • Back straight
  • Shoulders relaxed
  • Working surface lower than elbow height

Walk around regularly or sit for a bit. Use a tall work chair or a standing support. Wear shoes that fit you well.
Don’t stand for more than one hour at a time, four hours a day maximum.

If you have to walk a lot:

  • Walk in an erect position and take regular sitting breaks
  • Wear shoes that fit you well
  • Keep a calm, steady pace, which will allow you to go on longer


Alternate standing and walking as much as possible

Last Modified: 29-09-2014