Proper Lifting Techniques

Heavy lifting can put unnecessary strain on your muscles if you lift incorrectly. Plan a destination for the object that you are lifting so that you can carry the object for as short a time as possible. Avoid lifting heavy objects that are on high shelves or tables as this can add additional strain on your back. Remember to always keep your body square as you lift and to ask for help if an object is too heavy.

  1. Floor Level

    • Always lift heavy packages from the floor so that you have a stable surface. Get down to the level of the package. Use your favored leg to push off, and kneel with the other. Position your body so that you are as close as possible to the package that you are lifting. Test the weight of the object to see if you are able to lift it by yourself. If the package is obviously too heavy, don't try to lift it alone as you could suffer an injury.

    Distribute

    • Pull the package to you and up using your arms, stomach muscles and back muscles as evenly as possible. Avoid using just your arm muscles or just your back muscles, as you can easily over-strain these areas. Use your back muscles primarily to keep your back straight as you lift. Don't allow your body to veer to one side or too far back, as this can cause back pain or even injury.

    Legs

    • Use your leg muscles to push you up from the floor as you lift the heavy object. Basically, you should be using your legs to lift the object. Your legs are likely the most muscular part of your body, so use them to your advantage. In addition, your legs will keep you stable while you lift. Position your feet so that they are a shoulders' width apart if you are squatting instead of kneeling throughout the lifting process.

    Do Nots

    • Never lift a heavy object with a bent waist as this will put too much strain on your back. Refrain from locking your knees as that can make it harder for you to stand without straining the tendons in your knees. If you already have back problems, or if you are lifting an object that you aren't sure that you should lift, protect yourself by using a back-support brace. Typically, you fasten these devices with hook-and-loop fastener around your mid-section, and they help you keep proper posture throughout the lifting process.