Proper lifting technique

Picture of proper lifting technique

Follow these tips to avoid compressing the spinal discs or straining your lower back when 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.

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.

Last Updated: February 3, 2010

Author: Shannon Erstad, MBA/MPH

Medical Review: William M. Green, MD - Emergency Medicine & Robert B. Keller, MD - Orthopedics

related physicians

related services

Bon Secours International| Sisters of Bon Secours USA| Bon Secours Health System

This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Privacy Policy. How this information was developed to help you make better health decisions.

© 1995-2010 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.