Healthwise

Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein.

Proper lifting technique

Person squatting in front of box, keeping back straight while lifting box by straightening legs, then holding box close to middle of body.

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.

Due to the threat of the COVID-19 (Coronavirus), we are taking precautionary measures to protect our staff and patients. We are implementing a temporary NO VISITOR policy at this time. Only patients or patients and their guardians will be allowed into the office. Please note, this is not to inconvenience anyone! The virus is a very real threat and it is essential that we stay healthy in order to provide needed care for our patients. If you are sick, we ask that you CALL the office to speak with a nurse before you come in. The nurse will provide specific instructions for you. Please DO NOT enter the office if you are sick (upper respiratory symptoms, fever, cough, or flu like symptoms). We are closely monitoring the situation and will update you as circumstances change. Thank you for your understanding!!