Proper Lifting Technique

Proper Lifting Technique

1. Get as close to the object as possible and face it directly.

2. Stand with your feet approximately shoulder-width apart.

3. Bend at the knees and hips, not at the back. Try to maintain the natural curve in the lower back.

4. Lift the object slowly, keeping it in front of you and near your center of gravity.

5. The same rules apply when lowering the object to the floor.


Things to Avoid

1. Do not twist when lifting or carrying an object. This puts an extra amount of torque on the spine that isn’t good under any circumstance.

2. Bending the back with your legs mostly straight and lifting puts an incredible amount of pressure (about 10-15 times the weight of the object) on the lumbar discs.


Obviously not every lifting opportunity allows you to follow the above guidelines perfectly. It’s not always an inanimate object like a box you are required to lift. However, if the guidelines are followed 90% of the time when lifting, the chances of injuring your back are reduced dramatically. So next time, think and plan ahead before you lift. Your back will thank you for many years to come.