Follow these tips to avoid compressing the spinal discs or straining your lower back when you are lifting.
-
Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other (karate stance).
-
Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
-
Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back.
-
Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
-
Hold the load as close to your body as possible, at the level of your belly button.
-
Use your feet to change direction, taking small steps.
-
Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
-
Set down your load carefully, squatting with the knees and hips only.
Keep in mind:
- Do not attempt to lift by bending forward. Bend your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift.
- Never lift a heavy object above shoulder level.
- Avoid turning or twisting your body while lifting or holding a heavy object.
Current as of: July 1, 2025
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Current as of: July 1, 2025