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.
Clinical Review Board All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
We use cookies and other tools to analyze usage of our website and to help improve it. Some of these cookies are necessary for the website to function and cannot be switched off in our systems. Other cookies allow us to count visits and traffic sources so we can measure the performance of our site. All information these cookies collect is aggregated and therefore anonymous. You can set your browser to block or alert you about these cookies, but some parts of the website will not work as a result. For cookies that are not necessary, you can grant your consent(s) to use your data for specific purposes below or by clicking "Agree to all."
These cookies enable the website to provide enhanced functionality and personalization. They may be set by NYP or third-party providers whose services we have added to our pages. As a result, certain portions of your device information and browsing history may be stored and used. If you do not allow these cookies, some or all of these services may not function properly and your information may not be stored.
Conversion tracking
We will store data about when you see and/or click on an advertisement and it brings you to our website so we can understand the performance of our advertising and marketing campaigns.
Advertising Cookies
These cookies may be set through our site by NYP or its advertising partners. They may be used by NYP or NYP’s advertising partners to build a profile of your interests and show you relevant ads on other sites. They may or may not directly store personal information, and are based on uniquely identifying your browser and internet device. If you do not allow these cookies, your information will not be shared or used for targeted advertising.
