Lifting is such an important part of everyday life. Whether it is taking items out of a car trunk,
lifting heavy snow, lifting groceries, lifting gardening equipment, or anything of the like, the
principles are the same and can be applied across all the different situations.
Preparing to Lift
- Before you begin, make sure you ask for assistance if the load is too heavy to lift properly on your own.
- Be as close as possible to the item you are lifting.
- Align your body straight-on with the object — avoid any twisting of your back by moving your feet to be in front of the object.
- Engage your deep abdominals before you lift and keep the contraction until the item is placed where you want it.
The Lift Itself
- Ensure your lower back remains in the same natural curve that should be present when you are standing with good posture.
- While keeping your back erect in its normal curve, bend your knees in a "sitting/squatting" motion to lower yourself towards the item.
- If you need to reach forward at all, ensure your entire trunk and pelvis bends forward from your hip joint, rather than bending your spine (you will feel like you are sticking out your buttocks).
- Ensure your shoulder blades are "down and back" so that your neck stays relaxed.
- Lift the item and hold it right against your body while you straighten your knees again.
- Transferring the Load to the Desired Location
- Move your feet to change direction or to travel to a new location — do not move or twist your back.
- If you are lowering the load at all, perform the same "sitting/squatting" motion with your legs again.