Use Proper Lifting Technique

Correct body mechanics use strong leg muscles and maintain spinal alignment to minimize back strain. By bending at the knees instead of the waist, keeping the load close to your body, and avoiding twisting while carrying, you protect your spine from the forces that cause the majority of lifting-related injuries.

Steps

1. Test the weight before committing to lift. Push the object lightly with your foot or hand. If it feels too heavy or awkward, get help or use equipment.
2. Position yourself close to the object with feet shoulder-width apart and one foot slightly forward for balance.
3. Bend at your knees and hips to squat down, keeping your back straight with its natural curve. Never bend at the waist.
4. Grip the object firmly with both hands before lifting.
5. Lift with your legs by straightening your knees, keeping your back straight and core engaged. Let your legs do the work.
6. Hold the load close to your torso, near your body's center of gravity.
7. Move your feet to turn rather than twisting your torso while lifting or carrying.
8. Lower safely by reversing the process: bend your knees and hips while keeping your back straight and the load close.

When to Use Equipment or Get Help

For very heavy or bulky items, use a dolly, hand truck, or lifting straps. If an object is too heavy for one person, ask for assistance rather than risking injury.