Whether you do it all the time or just once, lifting heavy objects is a risky proposition for your back. In fact, back injuries are the most common workplace injury, and more than half are linked to lifting. But knowing how to lift properly can help keep your back healthy. Before You Lift

• Assess the object you want to pick up. Decide if you can lift it yourself or you need help. Consider its weight and shape. An oversized object might cause problems because of its bulk, but a small object could still be too heavy for you. Test every load before you lift by trying to push it with your hands or feet. When lifting a box, make sure it’s packed correctly so a shifting load doesn’t throw you off balance.
• Plan how you will lift. For instance, where will you walk once you lift the object? Having a clear path can reduce your risk of tripping or falling, especially if the object blocks your vision. And if you’re lifting with someone else, coordinate your movements so you pick up and set down the object at the same time.
• Plan how and where you will grip the object. Consider wearing gloves to prevent splinters or other hand injuries.
• Warm up before you lift. Stretch your back and legs first.

• Move close to the object and face it head-on. Bend your knees and squat over the object. Don’t arch your back—let your legs and arms do the work.
• Move slowly and smoothly. You’ll increase your risk by lifting in a hurry.
• To lift with your legs, bend your knees. Keep your back straight.
• Try to carry the load between your shoulder and waist.
• Tighten your stomach muscles to avoid excessive pressure on your spine
• Don’t twist or bend your back while walking. Face the direction you’re going.
• Get help if you determine at any point that the object is too heavy or too bulky.
• Put the object down safely. Stop, tighten your stomach, and lower the object while keeping your back straight as you bend your knees.

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