To prevent crushing your spinal discs or hurting your lower back while lifting, remember these tips:
- Keep a wide base of support: One foot should be slightly in front of the other, with your feet shoulder-width apart (karate stance).
- Only bend at the hips and knees as you squat down: If necessary, place one knee on the ground and the other, bent at a straight angle, in front of you (half kneeling).
- Keep good posture: Keep your back straight, your chest out, and your shoulders back while gazing directly ahead. This aids in maintaining a tiny arch in your lower back while maintaining a straight upper back.Lift
- slowly: while keeping your hips and knees straight (not your back). As you raise, maintain a straight back and avoid twisting.
- Hold: At the level of your belly button, hold the burden as close to your body as you can.
- Use your feet: To veer off course, move your foot by taking little steps.
- Lead with your hips: If you want to shift course, lead with your hips. As you move, keep your shoulders and hips in alignment.
- Set Down: Squat down slowly while simply using your knees and hips.
Be mindful of:
Never try to lift something by bending forward. To get to your load, squat down, keeping it close to your body, and then lift it with your legs straightened.
Never raise a heavy item higher than shoulder height.
When lifting or holding a heavy object, try to avoid turning or twisting your body.