Correct lifting position

Lifting objects with the rounded back has been found to raise the pressure in the intervertebral disc to a much higher level than that existing when the weight is held with the body upright and the lordosis present. Using of incorrect lifting technique while lifting heavier objects may cause damage and severeback pain.

In order to minimize the risks involved in lifting you should always use correct lifting technique:

  • If you must lift objects, do not try to lift objects that are awkward or are heavier than 20 kg.
  • Before you lift a heavy object, make sure you have firm footing.
  • To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.
  • Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don’t jerk the object up to your body.
  • Stand completely upright without twisting. Always move your feet forward when lifting an object.
  • If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position.
  •  Avoid lifting heavy objects above waist level.
  • Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.
  • To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.