proper lifting technique
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: august 6, 2023
author: healthwise staff
clinical review board
all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
