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Back Safety: Lifting

Lifting can strain or even injure your back. Follow these tips to keep your back safe while you bend, lift, and carry. 

 

Image of man on one knee picking up a box

Image of man on one knee lifting a box to the knee

Image of man rising up off knee using arms and legs to lift, not back

Step 1:

  • Face the object.

  • With your back straight, get down on one knee.

  • If you can, tilt the object so one side lifts off the ground.

  • Keep the object close to you.

Step 2:

  • Tighten your stomach muscles.

  • Use your legs, arms, and buttocks to lift, not your back.

  • Avoid twisting.

  • Lift the object to your knee.

  • Grasp the object firmly.

Step 3:

  • Lift with your arms and legs, not your back.

  • Move quickly to help make this easier.

To carry an object:

  • Hold it close to your body.

  • Bend your knees slightly as you walk. The heavier the object, the more you should bend your knees.

  • Get help with heavy or unbalanced objects.

Online Medical Reviewer: Bellendir, Trina, MSPT, CLT
Online Medical Reviewer: Joseph, Thomas N., MD
Date Last Reviewed: 1/1/2018
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