Lifting
The way you position and move your body when you pick something up can make the difference between lifting successfully and getting hurt.
Your back is strongest when the curves in your spine are in the proper position—neither flattened nor arched too much—which is why it is harder to lift something if you lean over. Because your leg muscles are stronger than either your arm muscles or your back muscles, proper lifting technique takes advantage of the strength in your legs.
To lift an object properly:
- Make sure you have firm footing before you start.
- Stand with a wide stance close to the object you want to pick up.
- Squat down, bending your knees and hips but keeping your back straight.
- Get a firm grip on the object before starting to lift.
- Tighten your stomach muscles and use your leg muscles to lift as you straighten your knee and hip joints in a steady motion. Do not jerk the object up your body.
- If you are lifting an object from a table, slide it to the edge of the table so you can get close to it. Bend your knees so your waist is level with the object, grasp it firmly, and use your leg muscles to rise to a standing position.
- Hold the object as close to your body as possible, at about waist level.
- When you move the object, use your feet to change direction and lead with your hips. Keep your shoulders parallel to your hips as you move. Do not twist your body.
- To put the object down, place your feet as you did to lift it, keep your stomach muscles tight, and squat with your knees and hips. Do not bend at the waist.
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Click here to watch an animation on how to lift properly.
