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How To Properly Lift Heavy Objects

You can lower the risk of back injury by lifting heavy objects safely.

Steps to Take

  1. Look at the item you must lift. Plan how you will do it. Figure out if the object is too heavy or too big to easily lift by yourself.
  2. How To Lift Heavy Objects\JPG\Lifting_1.jpg Stand as close to the object as you are able. Place your feet somewhat apart. One foot should be by the side of the object to be lifted. The other foot should be slightly behind you.
  3. How To Lift Heavy Objects\JPG\Lifting_4.jpg Lower yourself to get close to the object. Bend your knees (squatting) instead of bending over at the waist.
  4. How To Lift Heavy Objects\JPG\Lifting_5.jpg Hold the object on either side with your hands. Be sure that you can hold the object firmly and keep holding it while you lift it.
  5. How To Lift Heavy Objects\JPG\Lifting_6.jpg Keep your back upright as you lift. Pick up the object. Keep it close to your body at about the level of your belly button. Rise up from your knees. Let your legs do the work of lifting instead of your back.
  6. If you need to turn, do it by taking small steps with your feet. Turn your hips, keeping your back in a line with them as you turn. Do not turn by twisting your back.
  7. Set the object down in the reverse procedure from the way you picked it up. Keep the object close to your body. Allow your legs to do the work.
  8. If your job requires you to do repeated heavy lifting, take short breaks when you feel that your muscles are getting tired. Lifting with tired muscles makes it more likely that you will get a back injury.

Common Questions

Q. Would wearing a back brace prevent injury?

A. Experts do not know for sure. Wearing a back brace is not a substitute for proper lifting technique. If you wear a brace, you still need to use safe technique. The brace can be a reminder to practice safe and proper lifting techniques.

Call Your Doctor

Call your doctor if you have severe back pain that does not get better.

Some mistakes to watch out for are:

  • Twisting your back while lifting or carrying
  • Lifting the object above your shoulders or overhead
  • Trying to lift something that it is too heavy
  • Holding your breath while lifting

If you think you are having an emergency, call for medical help right away.

RESOURCES:

Center for Disease Control and Prevention
http://www.cdc.gov

National Institute for Occupational Safety and Health
http://www.cdc.gov/niosh

CANADIAN RESOURCES:

Canadian Centre for Occupational Health and Safety
http://www.ccohs.ca

The Canadian Orthopaedic Association
http://www.coa-aco.org

REFERENCES:

Fritz JM, Kim M, Magel JS, Asche CV. Cost effectiveness of primary care management with or without early physical therapy for acute low back pain: Economic evaluation of a randomized clinical trial. Spine. 2017;42(5):285-90.

Heat and cold therapy: understanding rationale for use. EBSCO Nursing Reference Center website. Available at: https://www.ebscohost.com/nursing/products/nursing-reference-center. Accessed September 28, 2020.

National Institute for Occupational Safety and Health. Ergonomic guidelines for manual material handling. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/niosh/docs/2007-131/pdfs/2007-131.pdf. Accessed October 7, 2020.

Ngo BPT, Yazdani A, et al. Lifting Height as the Dominant Risk Factor for Low-Back Pain and Loading During Manual Materials Handling: A Scoping Review, IISE Transactions on Occupational Ergonomics and Human Factors. 2017;5(3-4):158-171.

Last reviewed September 2020 by EBSCO Medical Review Board Laura Lei-Rivera, PT, DPT, GCS