Lift Smarter, Not Harder

Proper Techniques for Weight Lifting

Improper technique when lifting is a primary cause of back strain and injury. Protect your muscles, disks, and joints from unnecessary stress by using the following tips:

Face the object you want to lift and, with your back straight, lower yourself to the floor and bend one knee.

Tilt the object to one side, if possible, so it can be lifted from underneath.

Support your back by tightening and holding in your abdominal muscles.

Use your arms, legs, and buttocks to lift the object to your knee; don’t twist and don’t use your back.

Keep a firm grip on the load, and keep your arms and elbows close to the body while lifting.

When carrying the load, keep it close to your body. Don’t twist your back—keep your shoulders and hips in line with each other. When changing direction, shift the position of your feet and turn your entire body.

When you’re ready to set the load down, bend your knees to lower it—don’t stoop. If the object is to be placed on a shelf, bench, or table, set it on the edge and push it into the desired position.

Source: Better Medicine