Follow these tips to avoid compressing the spinal discs or straining
your lower back when 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 necessary,
put one knee to the floor and your other knee in front of you, bent at a right
angle (half kneeling).
Maintain 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
maintaining 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
Avoid turning or twisting your body while lifting
or holding a heavy object.
Primary Medical Reviewer
William M. Green, MD - Emergency Medicine
Specialist Medical Reviewer
Robert B. Keller, MD - Orthopedics
February 3, 2010
WebMD Medical Reference from Healthwise
February 03, 2010
This information is not intended to replace the advice of a doctor.
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