a guide to
and
lifting
manual
tasks
*
in the hotel industry
*
developed for small
business by the
queensland
hotels association
funded by
the
department
of justice
and
attorneygeneral
other
workplace health
and safety
Queensland
UPDATED: 2016
TABLE OF CONTENTS
Chapter 1
MANUAL TASKS: SOUNDS SPANISH TO ME?
I’ve heard of manual handling but what’s a manual task?
3
So, why do we need to know about this in the hotel industry?
4
Are there any laws in Queensland about manual tasks?
4
Chapter 2
MANUAL TASK RELATED INJURIES: HOW THIS AFFECTS YOU AND
YOUR BODY
How are injuries caused when you carry out a manual task?
6
This is the serious stuff: what can be injured?
6
Muscles are like rubber bands
7
Your back is strong but vulnerable
7
Forces on the spine
8
What sort of stuff can cause this type of injury?
9
How to prevent or stop getting injured
10
What’s the impact of a manual task related injury?
10
Chapter 3
WHAT ARE THE MANUAL TASK HAZARDS IN THE HOTEL INDUSTRY?
Young persons
12
Stacking above shoulder height
12
Moving kegs and cartons
13
Behind the bar
14
In the kitchen
15
Housekeeping
17
Page 1 of 29
The office
18
Chapter 4
HOW DO WE ACTUALLY MANAGE THESE RISKS
Risk management
21
Spot the hazard
21
Assess the risk
21
Make the changes
21
Things we can do to fix it: in order of preference
22
Chapter 5
MECHANICAL AIDS TO HELP YOU LIFT AND MOVE
Trolleys, pallet jacks and carts
23
Chapter 6
LIFTING TECHNIQUES: LET’S DO IT PROPERLY
Training
24
Single person lifting technique
24
Team lifting
26
Pushing v pulling
27
Chapter 7
EXERCISES TO HELP YOU WARM UP
Stretching
The
28
Queensland Hotels Association is the peak industry body for hotels in Queensland.
Workplace Health and Safety Queensland is the prime government health and safety
authority in Queensland and a Division of the Department of Justice and Attorney-General.
Page 2 of 29
Chapter 1
MANUAL TASKS: SOUNDS SPANISH TO ME?
I’ve heard of manual handling but what’s a manual task?
Well, it’s not actually Spanish – that’s Manuel. ‘Manual tasks’ is better
known as manual handling. This was the common term for lifting,
moving, carrying, pushing and pulling things by applying force. The
term has been changed in Queensland to recognise that there’s a
wider definition that includes a whole range of tasks, not just
‘handling’, which sounds a little restrictive.
Many of you will relate the old manual handling term with lifting
things that could result in potentially hurting your back. This is
probably the most common association but there’s certainly a lot
more to it than that. However; back injuries are pretty common,
sometimes serious and they generally take quite a while to get over.
Lifting things incorrectly can often be the cause. But ‘lifting things’ is
only one small part of this.
There is an official definition of manual tasks – it goes like this:
‘Manual tasks are workplace activities that require
the use of force exerted by a person to grasp,
manipulate, strike, throw, carry, move (lift, lower,
push, pull) hold or restrain an object, load or body
part’. That covers just about everything you can
think of?
What that basically means is that any task that involves physical
activity by anyone would be classed in this category. In fact, when
you relate this meaning to everyday life you are actually ‘doing’ a
manual task hundreds of times a day. So, when you are behind the
bar pulling a beer, or bending down and taking a can from the fridge,
or struggling with a full beer keg……you are carrying out a manual
task. I guess that even as you click your mouse as you read this
guide there is an ‘exertion of force’ occurring, however slight.
In fact, administrative staff sometimes sustain injuries to their hands,
wrists, back, neck or elbows while working at their computers,
Page 3 of 29
generally over long periods of time. This can be due to poor posture,
incorrect seating height, bad design (it’s called ergonomics) and the
like. This is ‘part and parcel’ of manual tasks.
So, why do we need to know about this in the hotel
industry?
I guess we all know that manual tasks can cause injuries if you don’t
do it the right way. What you probably don’t know is the extent of it.
About 50% of all workers compensation claims in the hotel industry in
Queensland are manual task related. Now, that’s a lot of injuries to
persons working within our industry and a lot of lost time and money
as well.
Most of it is about strains and sprains: we call it ‘musculoskeletal
disorders’. You can obviously determine what it’s all about by just
interpreting the word, which loosely means ‘muscles and bones’, and
the term encompasses joints, tendons, ligaments, cartilage, nerves
and tissue.
Disorders that affect the musculoskeletal system
cause pain or discomfort in the bones, joints,
muscles,
etc.
They
can
affect
all
age
groups
potentially causing disability and impairment. These
disorders
can
be
temporary
or
permanent,
widespread or localised to a certain part of the
body.
You’re reading this guide now because the government, business,
employers, and employees want us to reduce the injury rate in our
industry. The purpose of developing the guide is to help people
understand how these injuries are caused and how to prevent them
occurring.
What you need to do is take it all in, learn from it and hopefully
implement the stuff that is of relevance to you.
Are there any laws in Queensland about manual tasks?
There are laws in Queensland that are applicable to manual tasks.
Essentially, the Work Health and Safety Act 2011 is in force to
Page 4 of 29
provide protection to all parties against death, injury or illness in the
workplace; and likewise by work-related activities. It’s all about
preventing, reducing or minimising the risk to workers and others.
There is a ‘duty of care’ on all duty holders, whether
employers or employees, who are legally required
to ensure the health and safety of all concerned. In
a hotel context it covers everybody from the
licensee, to the manager, bar managers, venue
managers, supervisors, bar staff, restaurant staff,
yardman etc.
There is also a Hazardous Manual Tasks Code of Practice 2011 – this
was developed by Safe Work Australia for Workplace Health and
Safety Queensland, the statutory body that oversees health and
safety in the State. In effect, this code has the force of law and
provides ‘official’ guidance. The code underpins the correct way of
doing things and contains all the good technical gear.
Using a
trolley
is the
way to
go!
Page 5 of 29
Chapter 2
MANUAL TASK RELATED INJURIES:
AFFECTS YOU AND YOUR BODY
HOW
THIS
How are injuries caused when you carry out a manual
task?
The thing about manual tasks is that an injury can generally be
caused in either one of two ways:

By a sudden trauma such as a direct blow on a limb or the body
when you’re lifting or moving something, or over-exerting yourself
when you’re lifting a load that is beyond your capabilities – maybe
you’re just using the wrong technique; or

Wear and tear over a long period of time on
certain joints or body parts when you’re doing
the same thing all the time – like a lower back
injury caused by unloading beer cartons in a
certain way, every day.
Actually, it is usually the second one of those that is the most
common. A well known example is ‘tennis elbow’, which is in fact a
repetitive strain injury that tennis players frequently get but you can
pick it up over time doing any sort of recurrent physical activity or
work.
This is the serious stuff: what can be injured?
Ligament sprain: A sprain is an injury to a ligament. A ligament is
the thick, tough, fibrous tissue that connects bones together.
Commonly injured ligaments are in the ankle, knee, and wrist, and
can be injured by being stretched too far from their normal position.
Muscle strain: A strain is an injury to a muscle or tendon. When a
muscle contracts it pulls on a tendon, which is in turn connected to
your bone. Muscles are made to stretch, but if stretched too far can
cause a strain.
Herniated or bulging disc: Discs can rupture, especially when
operating under pressure, causing the centre to break through the
wall of the disc and place pressure on the nerves that branch out
Page 6 of 29
disc conditions
from the spinal cord. This results in a herniated disc which causes
back or neck pain – it’s often called a ‘slipped disc’ or a ‘pinched
nerve’.
Hernia: This is the rupture of some part of the abdominal wall, which
enables an organ to protrude through the wall caused by a sudden lift
or effort.
Carpal Tunnel Syndrome: A painful disorder of the hand caused by
pressure on the main nerve that runs through the wrist.
Muscles are like rubber bands
The muscles you use when carrying out a manual task are those in
our arms, hands, legs and the core of our body (the lower back and
abdomen). Most muscles work in pairs, one contracts while the other
relaxes. This results in movement. Your muscles are like bundles of
fine, elastic ‘rubber bands’. They have their own blood supply and are
therefore capable of letting us know when an injury has occurred and
can heal themselves. This sort of injury is commonly known as a soft
tissue injury.
You can put a fair bit of strain on muscles during
the course of normal daily activities, with sudden,
quick
heavy
lifting,
or
even
just
routine
and
repetitive manual work.
Static Muscle Work: Static muscle work involves a muscle in constant contraction
without producing any movement. Examples of this include holding a load away from
the body or standing in one place operating a foot pedal. Static muscle work cannot be
maintained for long periods. Excessive static muscle work repeated frequently over
long periods can contribute to joint, ligament and tendon deterioration.
Dynamic Muscle Work: Dynamic muscle work involves muscles contracting and
relaxing. For example, turning a wheel or repetitively pulling a beer tap. Dynamic
muscle work, in contrast to static muscle work, enables a fresh supply of blood and
oxygen to reach the muscle tissues and can be performed over a long period without
muscle fatigue occurring.
Your back is strong but vulnerable
The spine is a strong and flexible column of 33 vertebrae bones. The
spine is not only the main support column for your body; it is also the
protective structure for your body’s main communications channel –
Page 7 of 29
strained muscle
the spinal cord.
The spine is curved and in profile looks like an elongated letter ‘S’ in
shape. The S shape of the spine:

Absorbs energy and protects the spinal cord against impact;

Helps maintain balance in the upright position; and

Absorbs shocks when a person walks.
The discs between each vertebra are essentially the
spine’s shock absorbers, giving toughness to the
spinal column as well as flexibility. When a body is
standing up straight, the various parts of the disc
are under the same amount of pressure. However;
when the spine is flexed, extended or bent over,
one part of the disc is under increased compression
whilst another part is under tension. Damage to
these discs tends to occur over time.
Forces on the spine
Each spinal segment is subject to different loads and forces including
loads from the weights being handled. The pattern of any injury to
the spine is directly related to the amount of force present at the time
of injury. It is therefore important to understand these forces and the
types of injury that results. There are four types of forces acting on a
spinal column.
Compression: A downward force that when applied on the vertebrae compresses the
discs and causes them to bulge out from under the vertebrae. An example of this could
be where you are carrying a beer carton on your shoulder down a flight of stairs, and
for some reason you trip and miss a stair. The heavy landing will send a shockwave up
from your feet and another down your spine from the weight on your shoulder. Where
the shockwaves meet along the spine, the disc(s) in that region become compressed.
Tension: Tension pulls apart the vertebrae on one side of the disc whilst compressing
the other. This is commonly seen in the workplace when you bend over to reach for
something, say under a counter to grab a glass tray or reach up to grab an item off a
high shelf. Low back pain can be experienced with this type of injury.
Shear: This involves the application of force parallel to the vertebrae. On bending
forward, there can be a tendency for the vertebra to slide forwards on the one below.
Shear forces are most commonly experienced in the lower back region. This type of
Page 8 of 29
S shape of the spine
injury is normally associated with a person experiencing trauma.
Torsion: The twisting movement of the spine can place high levels of strain on
surrounding ligaments and muscles. This could lead to a soft tissue injury. This
movement could also lead to a degeneration of the discs due to wear and tear. This is
commonly seen in the workplace when you twist around to grab something from
behind you.
When
you’re
carrying
out
a
manual
task
a
combination
of
compression, torsion, tension and shear forces can occur during the
whole action.
What sort of stuff can cause this type of injury?
The back, shoulders and wrists are the most frequently injured parts
of the body. Some of the common work-related activities that can
cause musculoskeletal injury include:
 Load handling – frequent and repetitive
lifting with a bent or twisted back;
 Lifting
quickly
or
pushing/pulling
heavy
loads;
 Lifting loads that are too heavy for you;
B
a
c
k
Wrong
way!
I’m
using
my
back
instead
of my
legs
 Static working positions with the back bent,
or
continuous
and
sustained
working
positions
sitting
or
standing;
 Awkward
including
overreaching to grab items on high shelves;
and
 The twisting of the body to grab items from
behind.
 Repeated or sustained exertions including gripping
either with or without force;
 Static postures involving the neck, shoulders and
arms while lifting or carrying heavy loads;
Uppe
r
body
and
limbs
Page 9 of 29
 Lifting loads away from the body;
 A sudden jarring of the muscles and joints; and
 Lifting loads beyond your capacity.

 Squatting or kneeling for long periods of time;
Lo
 Sudden jarring of the muscles and joints; and
w
er
 Again, lifting loads beyond your capacity.
li
m
Howbs
to prevent or stop getting injured
There are plenty of things you can do to prevent being injured. When
you think about it, a lot of this is ‘commonsense’.
 Organise the work area to reduce bending, twisting and stretching;
 Use mechanical aids like trolleys and carts;
 Use other people to help you lift heavy things (team lift);
That’s
better!
Legs
bent
back
straight
 Warm up cold muscles before starting any manual work;

 Lift and carry heavy loads properly, by keeping
the load close to the body and lifting with the legs
– not the back;
 Don’t try to lift too much – this is very common
practice;
 Keep a correct posture using the natural curves of
the spine;
 Take frequent breaks and rest – warm up again if you take an
extended break; and
 Keep fit and maintain a good weight.
Keep
the load
close to
the
body
What’s the impact of a manual task related injury?
Musculoskeletal injuries can have a negative impact on both the
person and the workplace. For the individual (and dependent upon
the severity of the injury) it can result in:
 Lost income and possible loss of employment;
 Reduced performance;
 Disruption to family life, social and recreational activities;
 Increased and ongoing medical expenses;
 Ongoing pain and discomfort associated with the injury; and
 Psychological and emotional stress.
Page 10 of 29

For the workplace the impact could be:
 Lost productivity;
 Increased training costs;
 Increased staffing costs e.g. labour hire;
 Increased WorkCover premiums;
 Increased absenteeism; and
 Potential breakdown of teams and individual relationships.
To reduce this risk, young persons in particular
need a thorough induction when they start their
employment to highlight manual task dangers and
other health and safety hazards they will find in the
workplace. Ongoing training is recommended.
Hopefull
y I’ve
got a
license
to drive
this
thing?
Page 11 of 29
Wrong
techniq
ue
again?

Chapter 3
WHAT ARE THE MAIN MANUAL TASK HAZARDS IN
THE HOTEL INDUSTRY?
Young persons
Probably the biggest potential manual task hazard in
the hotel industry is actually young casual staff. The
reality is that young casuals are more prone to this
type of injury than anyone else. That’s due to a
number
of
factors.
The
casualisation
of
No
worries
mate
ten feet
tall and
bulletpr
oof!
the
workforce means that there is generally a higher
staff turnover rate. As a consequence, casual staff
have
less
permanent
‘ownership’
staff
of
members
a
and
workplace
may
be
than
less
motivated to stick to formal procedures, or in fact to
undertake training. There is also sometimes a reluctance to
I think I
need a
ladder?

train casuals due to the repetitive costs involved as staff regularly
changes.
The maturity factor is also an influence with young persons, especially
young males, who sometimes see themselves as ‘bulletproof’. As a
result, they may not give the necessary thought into how they carry
out a particular function. For example, a more experienced staff
member may think twice about lifting a heavy load, either obtaining
assistance or perhaps using a trolley or other mechanical aid. A
younger inexperienced staff member may not – a ‘no worries, she’ll be
right’ attitude.
Stacking above shoulder height
Hey,
that’s a
bit
easier

Working in a hotel environment will generally involve some form of
lifting or moving stock, or stacking chairs, or carrying trays of glasses
or plates etc. One of the most common hazards in a hotel is stacking,
loading or retrieving cartons either in a cellar, cold room, storage area
or bottleshop floor. Frequently, cartons are required to be stacked on
shelves or on the floor for display or storage purposes. It has been a
relatively common practice amongst hotels to stack cartons above
Page 12 of 29

shoulder height on the floor. Fortunately, this practice is disappearing
as hoteliers and staff become more aware of appropriate manual task
standards.
Stacking
cartons
above
shoulder
height
is
not
Too
high
recommended. When reaching above shoulder height, the back is
usually arched and there is some degree of unnatural bending and
twisting involved, which makes the load difficult to control and
increases the risk of injury.
There are ways to prevent or discourage staff from stacking over the
proper height. Paint a line or attach some tape around the storeroom

or cold room wall at an average shoulder height and restrict them
from stacking above it. If you have to stack above that height,
perhaps to reach up to shelves, use steps or a ladder (with rubber feet
especially if there is any condensation about). It is a lot better if you
can transfer the heavier items to more accessible mid-level shelving
so you don’t have to overreach.
Don’t
double
stack
Moving kegs and cartons
Cellars and cool rooms are always areas that contain
potential hazards. They are frequently restrictive in
size and sometimes have very low ceilings. This can
mean there is often little room to move and stock
can be stacked higher than at an acceptable level.

Most cool rooms are wet under foot with condensation on walls and
floor. Many cellars are also used as storage areas, so there are lots of
things that you can trip over, bump into or hurt yourself on. Not all
cellars have decent lighting and many of the floors are old and
uneven. This is where you’ll generally find the keg room, cool room or
an area where the kegs are stored.
Single
lift –
no!
Kegs are always an issue, especially when you’re dealing with the full
ones. They are very heavy and because of their size and shape, quite
awkward. A 50 litre aluminium keg weighs in excess of 65 kilos. Never
lift a full keg on your own. Team lifts are OK if they have to be lifted,
but they shouldn’t really be manually double-stacked unless there is a
mechanical means available i.e. keg lifter. For moving over short
distances, it is common practice to tilt them on an angle and roll the
keg along on the bottom edge. This allows the weight to remain on
the ground via this edge. It’s just a matter of keeping the right
Page 13 of 29

balance as you roll the keg along. This is an acceptable and practical
solution for moving a keg. You just have to watch out that you don’t
lose control of the keg or over-twist and cause yourself an injury.
Yes,
yes,
yes!
Rolling a keg along on its side is really a thing of the past, unless you
are using a slide in a controlled roll down into a cellar.
Best case scenario for all keg movements is to use a
trolley, keg lifter or pallet jack. There are many
types of keg trolleys on the market. Probably the
best is the combined trolley and lifter variety. It is

standard practice for breweries to use a mechanical
means to unload kegs from a delivery truck. That
means that it is unlikely in this day and age for hotel staff to have to
lift kegs off the back of trucks. It’s a similar situation with cartons –
both are generally palletised. To reduce the need to double stack kegs
in the cold room it could be more practical to alter delivery
Too
many
cartons
arrangements with more frequent drop-offs that would reduce the
need to store larger quantities.
It’s the same process with cartons as it is with kegs. Don’t over-stack
them and if possible, keep the cartons loaded on pallets to prevent
double handling and repetitive lifting. If you work in a bottleshop there
is no avoiding having to lift beer cartons. When you do lift, only carry
the number of cartons that are comfortable for your body type and

bend your knees, not your back. Always use a trolley or other
mechanical aid if available for quantities.
When using trolleys take into account:
 Make sure trolleys with tube tyres are properly inflated;
 Don’t overload the trolley – it can either be too heavy to control or
you can’t see where you’re going;
 Be careful when rolling over uneven surfaces or pushing up slopes;
It’s
bending
those
knees
again
and
 It’s better to push a trolley than to pull it along.
Behind the bar
Pumping beer from the taps is a repetitious task; however, there are
few reports of it causing strain injury. If there are any concerns it may
Page 14 of 29

be better to alternate hands in order to reduce the load on your
dominant one.
Inserting or taking out trays of glasses from a fridge
or from a glass washing machine can sometimes be
Right
height
for a
little
bloke!
difficult. It’s a task that requires frequent bending
and the use of your back, especially if below knee
height. Dependent under the circumstances, the
load can sometimes be situated away from your

body as you carry out this manoeuvre. Keep the load as
close to your body as possible and bend the knees, not the back.
Repetitively twisting around behind you, like reaching into fridges, can
also be an issue.
Traditionally, spirit bottles are located over the bar either at the front
or rear of the bar area. They are often found attached to shelves at
Mmmm
mm!
above shoulder height to assist nip dispensing operations. Having the
spirit bottles above the bar allows for more space behind the bar.
Unfortunately, it means staff (especially those of smaller stature) can
be constantly reaching above shoulder height to fill spirit glasses. It’s
probably not the weight of the glass that’s an issue, just the potential
overreaching. In recent years it is becoming more common to use
freestanding measured nip pourers, which means that spirit bottles

can be kept behind the bar in a more accessible position. Repetitive
overreaching and twisting or turning is not a recommended practice.
Picking up empty glasses from around a bar is better done by using a
tray, not stacking them all the way up your arm. Make sure you keep
the tray close into your body. Don’t try to hold it above your shoulder
or head as you move around a bar that’s crowded. You should either
Way to
go!
move sideways using your elbows to lead, or don’t use the tray, just
pick up a few glasses at a time.
In the kitchen
In the kitchen (or sometimes behind the bar), the risk of injury
increases as loads are held further away from the core of the body.
This is most evident when employees reach into display fridges, ovens
or dishwashers while cleaning or accessing food or drink. Bending
forward to pick up loads from a low level may also cause strains,
Page 15 of 29

particularly to the lower back. Review where items are stored in the
pantry – ideally, the heavier items should be accessible between knee
and chest height.
When you’re working at benches or sinks for long periods of time,
awkward and static postures can become hazardous especially if the
working heights are not at the right level. Deep sinks can be a
problem if the bench is situated too low: it means you are bending
over the whole time. You can place a pot or similar item in the bottom
of the sink to bring the work area up a bit to lessen the bending.
Probably the best work bench height is just below elbow level. When
working at benches:
 You should be able to stand upright in a comfortable position;
 Only slight neck bending should occur and regular position changes
and stretching are recommended;
 If practical, work equipment and product needs to be accessed
within arms reach to avoid twisting or stretching;
 Use a foot rail or footrest to shift body weight from one leg to the
other. This can help to relieve lower backache if you’re standing for
long periods; and
 There is a product called anti-fatigue matting which is designed to
reduce pressures and strains caused by standing or sitting in one
position over time.
Carrying large numbers of plates and crockery can
also be risky as they can be heavy, fragile and often
hot. This is especially so for persons with a light
frame. A spring-loaded, heated plate dispenser can
eliminate that risk to some extent. When carrying food on
trays place one arm under the tray and the other supporting the tray.
This will lessen the pressure on the wrists and hands.
Pots containing hot liquid or oil are generally heavy and risk spillage
which can cause scalding. Large chemical or detergent containers also
need care as there is a risk of chemical spillage or a burn hazard, in
addition to potential sprain or strain injury. The use of trolleys, carts
and other mechanical aids is recommended. You should slide heavy
pots onto a kitchen trolley if it’s the same height as the bench – less
Page 16 of 29
Only a
few at a
time
risk of injury. Make sure that the mechanical aids are well maintained
(pressure in the tyres, wheels lubricated etc). There are other ways to
reduce the injury risk as well like buying smaller containers, reduce
double handling by having the load directly delivered to the kitchen,
Use
your
knee for
support
contract out functions like fryer management and oil replacement, or
eliminate the need entirely by doing the task a different way i.e.
commercial pot soaker instead of heavy duty pot washing.

For storage requirements or just to use as rubbish bins, the ‘wheelie
bin’ variety is the best for ease of movement. Don’t overfill them.
Housekeeping
Most small trading hotels do not provide accommodation; however,
there are a number that do, especially in regional or rural areas. This
‘housekeeping’ information is essentially for a small accommodation
operation; however, the processes are recommended in any hotel
situation i.e. cleaning, laundry etc. In many cases housekeeping
functions are repetitive, require overreaching and involve twisting and
turning movements. There are ways that you can minimise the risk of
hurting yourself.
Kneel
beside
the bed
– don’t
use
your
back
It is common practice for housekeeping staff, especially in the larger
establishments, to ‘warm-up’ as a group before starting work. This
allows the body to adapt quicker to the rigours of the type of work
involved and prevent potential muscular injury. A stretching routine is
recommended in all housekeeping situations – in fact, it’s a good idea
before you do any type of physical work.
Bed making: To prevent overreaching when you’re
making a bed, place one knee on the bed to obtain a
more central position. Kneeling, squatting or half
kneeling should be used to tuck in the sheets.
Bed linen: Use a linen trolley (which includes a dirty linen bag) when
changing the sheets or towels. Do not overfill linen trolleys or bags –
linen bags can get quite heavy especially when they’re full of wet
towels.
Laundry: When you’re removing laundry from a front loading washing
machine put the laundry basket directly under the door and squat or
Page 17 of 29

kneel down to reach into it. This action reduces twisting and turning
movements that can impact on your back.
Cleaning: Some cleaning tips to avoid injury include:
Vacuum cleaning – for commercial premises light backpacks are
recommended as they allow your torso to bear the weight in a more
natural manner and reduces the need to twist and turn as you drag
along a floor-based wheeled vacuum cleaner. Keep your body as
Knees
again
upright as possible (straight back) and use your feet positioned
forward and back. Squat or kneel as you vacuum under furniture and
beds.
Mopping the floor – use a wheeled wringer bucket if
possible as it means you can push it around the floor

with your mop and you don’t have to bend down all
the time. Likewise, when you are using the wringer,
a foot operated or downward pressure style is easier
to use. When you’re filling the bucket, it’s better to
use a hose so you don’t have to lift a full bucket
down from the tap. Don’t overreach when you’re mopping, just
use short strokes and squat or kneel when you’re mopping under
furniture.
Sweeping the floor – it’s the same as when you’re mopping under
furniture; squatting or kneeling when you sweep under tables, chairs
or those hard to get at areas will help you to avoid bending and
twisting your back.
Use a
long
handled
attachm
ent
General cleaning – when you wipe or polish tables or other flat
surfaces try not to overstretch to reach the centre, just brace yourself
on the furniture as you lean, or go around the other side if at all
possible. Using a long handled duster is a better option than climbing
up a ladder, as long as you don’t have to twist or lean backwards
awkwardly. Make sure you squat or kneel when cleaning shower
cubicles or toilets.
The office
Office–based work, where you are generally seated and there’s a low
level of physical activity, can be detrimental to your musculoskeletal
Page 18 of 29

system, as indeed can lifting, pushing and pulling. Static muscle
loading occurs when the muscles are held in the one position for long
periods in a state of contraction, for instance if you are sitting in one
position for a long period of time. In this situation the muscles have
no chance to relax to allow blood flow to provide oxygen and remove
wastes from the tissues. Long term effects can include damage to the
musculoskeletal system. Static loads are associated with arthritis,
inflammation of tendons, degeneration of joints, muscle spasms and
disc problems.
The correct design of workplaces and equipment can improve the
stress on the body, reducing the risk of injury and chronic pain. For
instance, poorly designed chairs that can’t be adjusted provide little
back support and can cause employees to adopt poor postures and
movements.
Workstations that can’t be adjusted can result in unnecessary
reaching, bending and exertion of force. The correct placement of
furniture in a work area can prevent staff from twisting or reaching
objects that may cause problems. Standing up and moving to a
position within easy reach of an object is preferable to overstretching.
Proper shelving at the right height is also preferable. Avoid storing
frequently used items near floor level or above shoulder height.
Sitting for too long in any chair will lead to fatigue
and stress on the spinal column. Change your seated
position frequently and get up and about on a
regular basis. A chair needs to maintain the curves
of the spine by providing adequate support to the
lower back. The backrest should be sufficiently padded and
contoured to fit and support the small of the back, and needs to be
adjustable. The recommended seat height is having both feet on the
floor with your knees at an equal level as your hips.
The height of a desk can be important as well. Modern computer
friendly desks are generally set at the right height to use a computer
with an adjustable chair, or even an adjustable keyboard tray. The
older style desks aren’t. You need to be comfortable with relaxed
shoulders, arms parallel to the ground with straight wrists and hands.
Page 19 of 29
Posture
is
importa
nt
The computer screen should be centred directly in
front of you at arm’s length. The top of the screen
should be about 5-7cms above eye level. The
position of the screen may vary for those people
who wear glasses.
Rollin’
……
Page 20 of 29
Rollin’
……
Rollin’
……
Was that
10 or 11
pots?
Chapter 4
HOW DO WE ACTUALLY MANAGE THESE RISKS?
Risk management
Risk management is a process we follow in order to identify, assess
and manage workplace hazards.
A hazard is defined as
something that has the potential to cause us harm
e.g. a work task where a large number of beer
cartons has to be moved from the storeroom to the
bottleshop – it could be a potential hazard if there
was no trolley available. We recommend using the S.A.M
method to manage the risk.
Spot the hazard
Identify the problem manual task issues which are likely to, or have
caused injury. Employers should generally do this in consultation with
employees. Workers who are actually doing a particular job are
usually very aware of the risks attached, and will often have good
ideas for solving the issue. They also intimately know the workplace.
Assess the risk
In the 2nd part of the process, we are looking at ranking the hazards
we’ve identified in order of the greatest risk posed to our health and
safety. Sometimes these are hazards which early action is required,
for instance, it might be a minor issue that has suddenly developed
into a significant hazard for various reasons. There are different ways
of assessing hazards – one of the most common is by inspecting the
workplace, examining the manual tasks, equipment and processes.
This can be done by using checklists and the like.
Make the changes
Once we have assessed the manual task hazards and found our top
priorities, we now need to fix them. We can use what’s called the
‘hierarchy of controls’ to help us work out how we are going to fix the
problem. The hierarchy of controls includes a number of ‘fixes’
including:
Page 21 of 29
1. Elimination – can we remove the manual task hazard or do away
with it entirely?
2. Substitution – can it be changed for something safer? e.g. can a
large load be substituted by many smaller loads?
3. Engineering or isolation – is their an ‘engineering’ solution for the
problem? e.g. use a mechanical aid (a trolley for instance) when
moving a large load?
4. Administration – training is always a good option, in this case to
show staff how to lift or move items safely.
5. Protective clothing – what protective equipment is suitable for staff
to use? e.g. steel capped boots for heavy lifting tasks.
By following this simple process, we are able to
minimise our exposure to these hazards, and make
sure we meet our obligations to provide a safe and
healthy workplace. There are other solutions to manual task
problems.
Things we can do to fix it: in order of preference
Other things you could do to decrease the risk include:
 Purchase better designed equipment
 Changing the size of the load
 Using trolleys, pallet jacks or carts to move loads
 Lowering the storage heights for frequently used items
 Team lifting where appropriate
 Changing work postures and providing rest breaks
 Rotating, sharing, organising or modifying work tasks
 Maintain workplace equipment
 Employment screening
 Better workplace design
Page 22 of 29
Chapter 5
MECHANICAL AIDS TO HELP YOU LIFT AND MOVE
Trolleys, pallet jacks and carts
Mechanical aids are used to help minimise our exposure to the risks
associated with manual tasks. There are a wide variety of
mechanical aids available on the market, so consideration
must be made as to tasks being undertaken when selecting
and purchasing equipment.
For the worker, once you have assessed the load, the following
considerations must be made when selecting which mechanical aid to
use:
 Consider the nature of the load – is the mechanical aid suited to
the task? For example, you’d transport 4 cartons of beer using a
normal wheeled trolley. But you’d transport 24 cartons of beer on
a pallet using a jack if it was practical (one trip, room for the jack
to easily access, trained on the jack).
 The mechanical aid should be as light as possible and kept close to
where the work is to be done. Light equipment is easier to use and
staff are more motivated to use it if it’s accessible.
 Are you trained in the use of the equipment? Workers need to be
properly trained in the use of a mechanical aid. For instance, you
cannot and should not operate a forklift truck without the proper
training and certification.
 Is the mechanical aid in good working order and available for use?
Equipment should be well maintained. Faults should be reported
for fixing as soon as they are discovered.
Page 23 of 29
Chapter 6
LIFTING TECHNIQUES – LET’S DO IT PROPERLY
Training
Training is just one of many controls we can put in place to minimise
our exposure to the risks associated with manual tasks. This should
be considered after all other options for reducing your exposure to
the risk have been exhausted, or in conjunction with other options.
The critical matter with manual tasks is to do it the
right way. Lifting is the most common example of
incorrect technique and the one that causes the
most
problems.
It’s
about
having
the
right
technique. And here it is:
Single person lifting technique
Assess the load – think before you lift:
 Where is the load going to be placed?
 Do you need help with the load? Seek assistance from another
person or use a mechanical aid.
 Is there a clear path? Remove things you’re potentially likely to
trip over.
 Think about the best way of lifting the load.
 For a long lift, such as floor to shoulder height - consider resting
the load mid-way on a table or bench in order to change grip.
 Don’t overdo it - ensure you don’t lift more than you know you are
capable of handling.
Keep load close to your waist
 Minimise the distance between the lower back of the handler and
the centre of gravity of the load during the lift.
 Keep the load close to the body for as long as possible.
 Have the feet slightly apart with one leg slightly forward to help
maintain balance (alongside the load if it is on the ground).
Page 24 of 29

 Be prepared to move your feet during the lift to maintain a stable
posture.
 Keep the heaviest side of the load next to your body.
The distance of the load from the body at waist height is an important
factor in determining the overall load on your spine and back
muscles. The further away from the body the load is, the higher the
potential is for musculoskeletal injury.
Keep the back straight – bend at the knees
 Keep the back straight - this will keep the spine in its neutral
Keep it
close to
the body
position where it is most effective in supporting the body.
 Bend your knees not your back when picking up a load.
 Don’t flex the spine any further as you lift - this can happen if you
begin to straighten your legs before starting to raise the load.
Keep a firm hold on the load close to the body
Try hugging the load close to the body if possible.
This may be better than gripping it tightly with your
hands. This ensures you have suitable control over
the load.
Move smoothly
Avoid jerking or snatching at the load as this can make it harder to
keep control of the load and can subsequently increase your risk of
injury.
Turn with your feet not with your hips
 Keep your shoulders level and facing the same direction as the
hips.
 Turning by moving your feet after lifting the object is better than
twisting and lifting at the same time.
No
twisting
!
Keep your head up when travelling
 Look ahead, not down at the load, when you are moving along.
Then you’re able to see where you are going and prepare you for
any sudden changes – like avoiding another person suddenly
coming across your path.
Page 25 of 29

Place the load down and then adjust
If the load shifts while you’re carrying it, put it down first, and then
adjust it into the correct position.
Team lifting
Team lifting is essentially an extension of individual
lifting, except you have assistance from one or
more persons to carry the load. Where possible, a
mechanical aid should be used prior to attempting a
team lift. If you don’t have a trolley, pallet jack or cart, a team lift
is the way to go. You’d use a team lift in these circumstances:

The load is awkward in shape.

The load is large in size, even though it may be of a light weight.

The load will obscure your vision when you are carrying it.

The load is of a weight where it will be difficult to carry without
help.
If you establish that it’s better for someone to help you carry the
load, you need to make an assessment on who that would be.
Sometimes you don’t have much of a choice with that, but if you do:
 Pick someone of similar height.
 Pick a male if you can – whether you like it or not males are
physically stronger than females.
 Pick someone who is strong, rather than someone who isn’t.
 Avoid very young or very old people.
Remember,
when
undertaking
a
team
lift,
the
potential
for
musculoskeletal injury still exists. Musculoskeletal injury may occur
during a team lift if:

The load is not distributed evenly,

Workers do not lift at the same time,

Workers adjust their hold when moving along,

A worker hasn’t adjusted their level of exertion to match those of
the others,
Page 26 of 29

The task involves the load being moved up or down a sloped
surface or stairs which results in one or more workers bearing the
full weight of the load.
To complete a team lift:
 Communicate when lifting and carrying the load,
 Make sure you have an adequate number of persons to assist in
carrying the load,
 Make sure you have enough room for all persons to comfortably lift
and carry the load,
 Appoint one person to control the lift,
 Apply the Single Person Lifting Procedure for Team Lifting,
 Pace yourselves,
 Where possible use a mechanical aid for the load.
Planning the lift and having a good hold on the load is particularly
important for team lifting.
Pushing v pulling
There are three parts to pushing and pulling –
starting the load in motion, sustaining it and then
Pushing
too high
and
upright
stopping it. The first and last require the most
effort. It is better to push than to pull as it involves less work from
the lower back muscles and you can see where you’re going. With
pushing, it is preferable to have your elbows bent and apply the force
above the waist – for pulling, below the waist.
However, individual circumstances can dictate the best way forward.
For example, a pallet jack is easier to drive and control by pulling it
along; however, it is probably better for you physically to push it.

That’s something for you to make a risk assessment on at the time.
Sometimes basic physics come into play. Think of a rugby scrum
where the maximum effort is exerted as the players are crouched low
and force is applied when they push. It’s the same principle when
pushing a heavy object – go low and hard with a straight back, not
high and soft.
Page 27 of 29

Chapter 7
EXERCISES TO HELP YOU WARM UP
Stretching
Simple stretches can aid in reducing the risk of
suffering an injury.
The following are examples of stretches that could be undertaken.
Please note that these are only meant as a guide.
Medical advice may be required prior to undertaking any of the below stretches. If any
of the following stretches cause you pain or discomfort, stop the stretch immediately.
Neck
stretch.
Place
your left palm on the
right ear and carefully
apply slight pressure
towards
the
left
shoulder while pushing
your
head
upright.
Release
and
repeat
other side.
Shoulder stretch. Take
your right arm straight
across your chest and
curl the left arm around
your
elbow,
gently
pulling on the right arm
to deepen the stretch in
the shoulders.
With
arms
straight,
clasp your fingers in
front of you while
keeping
your
back
upright. Gently push
your hands away from
you until you feel a
stretch across the back
of the shoulders. Hold
for about 8-10 seconds.
Triceps stretch. Place
your arm above the
head and cradle your
elbow with a hand.
Gently
pull
elbow
down
behind
the
head. Hold for about
10 seconds and then
change sides.
Page 28 of 29
Switch sides and hold
for about 10 seconds.
Standing side stretch.
Place your right hand
on your right hip; bend
your upper body to the
left and hold for several
seconds.
Bring
the
body
back
to
the
original stance. Repeat
on the other side.
Stand with your feet
hip-width apart and
firmly planted on the
ground. Your hands
should be supporting
your lower back and
keeping your chin to
your chest. Gently arch
your back. Hold for 15
seconds. Repetitions
Forward
bend
for
lower
back
and
hamstrings.
Gentle
bend towards your
toes but don’t touch
them.
Bend
your
knees if you don’t
want your hamstrings
stretched.
Usually
need to be fit for this
one. Repetitions
Acknowledgements:
Canungra Hotel
Hotel Maleny
Robina Tavern
Logan City Tavern
Clarion Hotel (Mackay)
Central Hotel (Bundaberg)
Trinity Beach Tavern
Bracken Ridge Tavern
Nicholas Lane (QHA)
Stuart Riley (SR Photography)
Page 29 of 29
Stand with one foot in
front of the other. Bend
the front leg while
keeping the back leg
straight – push your
back heel to the floor.
Bend
your
forward
knee
until
a
comfortable stretch is
felt in your back calf.
Hold for 15 seconds.
Repetitions