work related lifting advice

BIRDIEBL8

I could use some strength training for work related lifting. I work 2nd shift in a food production factory & it's the hardest job I've ever had but last week it got harder! Now 1 to 3 nights a week I lift a 50lb bag of flour, walk up 3 steps & lift it up shoulder high & pour it into a machine. ( about 1 bag every 15 minutes )Feeling pretty stiff in my lower back, knees & ankles. I don't own any weights but could buy something moderate. Currently don't do anything more than resistance bands & 30 min carrdio almost everyday. Any advice from people that lift regular much appricated!

farsteve

I would recommend a full body resistance training program for you (but I recommend that for everything).

It sounds to me like you could be headed towards some long term back, knee, neck, and leg issues. If at all possible, could you consult with a Physical Therapist (Not A Personal Trainer) and get his opinion? You could probably use some specialized exercises that are outside the scope of a lot of people here or at least outside my scope. Resistance training would probably help but you're in such a physically demanding job that your first thought should be health and body longevity.

LoraF83

I would recommend a full body resistance training program for you (but I recommend that for everything).

It sounds to me like you could be headed towards some long term back, knee, neck, and leg issues. If at all possible, could you consult with a Physical Therapist (Not A Personal Trainer) and get his opinion? You could probably use some specialized exercises that are outside the scope of a lot of people here or at least outside my scope. Resistance training would probably help but you're in such a physically demanding job that your first thought should be health and body longevity.

^This.

girlinahat

I don't know what the law says in your country but in the UK this would be covered by the Manual Handling Regulations 1992. You need to discuss with your employer ways to mitigate the risks and request some training.

They need to assess the risks and as a PRIMARY measure put into place mechanisms to prevent you having to lift the bag of flour anyway - this could be via smaller bags, use of decanting devices etc. You are lifting over double the recommended amount of weight (the guidance gives different suggested maximum weights depending on whether you are male or female and also WHERE in relation to centre of gravioty you are lifting).

If they cannot completely take awaqy the risk then you MUST insist on training in manual handling (you should have this anyway). You are doing a repetitive twisting movement and are in danger of damaging your spine. Given that thousands of works days are lost due to employee back problems it will be of benefit to your employer to think about this.

In terms of you getting stronger - compound lifts are the way to go.

farsteve

I don't know what the law says in your country but in the UK this would be covered by the Manual Handling Regulations 1992. You need to discuss with your employer ways to mitigate the risks and request some training.

They need to assess the risks and as a PRIMARY measure put into place mechanisms to prevent you having to lift the bag of flour anyway - this could be via smaller bags, use of decanting devices etc. You are lifting over double the recommended amount of weight (the guidance gives different suggested maximum weights depending on whether you are male or female and also WHERE in relation to centre of gravioty you are lifting).

If they cannot completely take awaqy the risk then you MUST insist on training in manual handling (you should have this anyway). You are doing a repetitive twisting movement and are in danger of damaging your spine. Given that thousands of works days are lost due to employee back problems it will be of benefit to your employer to think about this.

In terms of you getting stronger - compound lifts are the way to go.

A Most Intelligent and Educated Response!

BIRDIEBL8 if you are in the US, you could consult with Human Resources/Personnel and I would recommend that you start keeping some documentation on the duties and conditions that you are working under.

BIRDIEBL8

Thanks for the info. Yes I'm in the US & hope to find other employment but for now just need to be able to do this. I had to sign a statement when hired that I could lift 80lbs so can't complain for fear of repercussions. I wonder if I should do push ups or maybe some type of weights like curls?

farsteve

You don't use curling motions to pick and lift. Squats and deadlifts will mimic your work, overhead presses will help with the lifting, and some good stretching will not hurt. A "shooter" combines both. Squat and then as you rise, lift with your arms, bring the arms back down and then squat down. For flexibility and additional core work, try an overhead squat. Keep your arms above your head like you are holding a barbell and squat all the way down and back up keeping your arms above your head the entire time.

It seems like you really need this job but I strongly advise you to at least contact the state OSHA office and get some professional advice.

BIRDIEBL8

Thanks farsteve! I had been wanting to add some strength training to my workouts as it will help with the things I enjoy as well. My favorite activities are cycling ( mountain & road) as well as backpacking )

farsteve

Good luck and take care of yourself.