- Before lifting an object, stand back and assess it.
- Don't be too proud to ask for help.
- Then get close to the object, place your feet shoulder width apart.
- Bend down using your knees, not your back. The back should remain straight.
- Consciously pull the stomach muscles in.
- Take a firm grasp of the object, holding it close to your body.
- Lift by straightening the legs, allowing the big muscles in your legs to do the work.
- DO NOT use your back. Your back should remain straight and your stomach muscles should still be working. When carrying the object, turn by moving your feet, not your waist.
- Put the object down by bending the knees.
- An alternative to bending both knees in a squat to lift is to bend down and have one knee on the ground with the other bent. The body is still directly facing the object.
- As you lift using your leg muscles, one leg will be behind the other.
- Remember to still use your abdominals to help support the back.
- This is a good option for people with knee problems or other issues which limit their ability to lift from a squat.
Other notes for lifting
When lifting out of a car or other difficult area where you have to reach forward to reach the object, it is important to hold the stomach in and bring the object as close to your body as possible. Try to keep your feet wide to give you a good base of support and thus help with balance.
If you have to bend or twist for unusual locations, you must be very careful. It is important to know that you should never twist and straighten your spine at the same time. Your spine has different mechanics for twisting when it is bent and when it is straight. If you twist your back, always untwist before bending or straightening your back.