Here's How:
1. Plan ahead before
lifting.
Knowing what you're doing and where you're going will
prevent you from making awkward movements while holding
something heavy. Clear a path, and if lifting something
with another person, make sure both of you agree on the
plan.
2. Lift close to your
body.
You will be a stronger, and more stable lifter if the
object is held close to your body rather than at the end
of your reach. Make sure you have a firm hold on the
object you are lifting, and keep it balanced close to your
body.
3. Feet shoulder width
apart.
A solid base of support is important while lifting.
Holding your feet too close together will be unstable, too
far apart will hinder movement. Keep the feet about
shoulder width apart and take short steps.
4. Bend your knees and
keep your back straight.
Practice the lifting motion before you lift the object,
and think about your motion before you lift. Focus on
keeping you spine straight--raise and lower to the ground
by bending your knees.
5. Tighten your stomach
muscles.
Tightening your abdominal muscles will hold your back in a
good lifting position and will help prevent excessive
force on the spine.
6. Lift with your
legs.
Your legs are many times stronger than your back
muscles--let your strength work in your favor. Again,
lower to the ground by bending your knees, not your back.
Keeping your eyes focused upwards helps to keep your back
straight.
7. If you're straining,
get help.
If an object is too heavy, or awkward in shape, make sure
you have someone around who can help you lift.
Tips:
- Never bend your back to pick something up.
It's just not worth the damage that improper lifting
technique can cause.
- Hold the object close to your body.
You are a much more stable lifter if you're not
reaching for an object.
- Don't twist or bend.
Face in the direction you are walking. If you need to
turn, stop, turn in small steps, and then continue
walking.
- Keep your eyes up.
Looking slightly upwards will help you maintain a
better position of the spine.
