Think before you lift (TILE)
- Task — does it involve twisting, stooping, reaching or carrying a long way?
- Individual — is the person able to do it safely? Do they need help or training?
- Load — how heavy, bulky, unstable or hard to grip is it?
- Environment — are there steps, slopes, wet floors, poor lighting or tight spaces?
Avoid the lift altogether where you can: use a trolley, pallet truck, hoist or a two-person lift.
A good lifting technique
- Plan the route and clear it before you start.
- Stand close to the load with feet apart, one slightly forward.
- Bend your knees and hips, keep your back in its natural curve.
- Get a firm grip and keep the heaviest side of the load close to your waist.
- Lift smoothly using your legs. Do not jerk.
- Move your feet to turn — do not twist your back.
- Put the load down, then adjust its position.
Report any pain early: small strains become long-term injuries when ignored.
General guidance for awareness only. It does not replace hands-on training, your organisation's procedures or advice from emergency services. In an emergency in Pakistan call 1122 (Rescue), 16 (Fire brigade) or 115 (Edhi ambulance).
Source: PHSO · Last updated 11 Oct 2026
