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Tips for Lifting Safely

  • Pre-plan:
    • Know where you are going before you lift.
    • Chose a clear path.
  • Increase balance by keeping your feet shoulder width apart.
    • One foot should be slightly forward.
  • Take a deep breath, and tighten your stomach muscles before you lift.
  • Bend at your knees and hips, not your waist.
  • Lift using your leg muscles to reduce the load on your back.
  • Lifts smoothly, do not jerk as you lift.
    • Sudden movement and weight shifts can injure your back.
  • Face the load you are lifting.
  • Hold the load close to your body at waist height.
  • Turn with your feet, not your back, to avoid twisting when lifting.

(Source: UCLA)