Back problems: Proper lifting
How can I lift without hurting my back?
Follow these basic rules to protect your back while 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.
See a picture of proper lifting technique
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| Author: | Shannon Erstad, MBA/MPH | Last Updated: February 6, 2008 |
| Medical Review: |
William M. Green, MD - Emergency Medicine
Robert B. Keller, MD - Orthopedics |
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