Proper Upper Body Mechanics in Lifting

Back injuries and sore shoulders and arms are the result of poor planning and lifting techniques. The pain can cause sleepless nights and discomfort; really bad injuries can result in permanent disability or weakening of the back muscles.

Using the right upper body form for lifting and knowing your limits are the first steps toward preventing these injuries. Avoid twisting and turning while holding a load; this is the absolute worst thing you can do for your back.

Advanced Planning

• Assess the situation before going straight into the lift, especially for really heavy objects. Give the object a test lift first to see if you'll need help. Call for reinforcements if needed, then talk about your plan of action.

  For example, decide who will be going through the door first and in which direction. Walk over your route first and inspect for obstacles such as jutting tabletops, bunched up rugs and power cords.

  Planning ahead minimizes the amount of time you're holding the heavy object and any uncomfortable twists that cause injuries. Count down before the lift so that no one attempts to pick it up solo or jerks the object up.

The Lifting Technique

• Upper body mechanics are all about distributing weight and using your body's natural form. Your upper body will bear the load, but lifting actually begins below the waist.

  Bend at the knees and keep your feet wide for a solid base. Use your leg muscles to stand up; keep your back straight and do not turn at any point. Contract your stomach muscles during the lift to direct the effort away from your lower back.

  Keep objects close to your body as you walk to ease the strain on your lower back. If you get stuck in a doorway, put your weight behind a push instead of hurting your back by pulling.

Alternative Techniques

• Try other lifting techniques besides the squat for smaller or oddly shaped objects. The "half knee" lift starts by dropping into a squat with one knee on the floor. Slide the object along the thigh and draw it close to your body, then stand up with a straight back.

  Drop to both knees if that is more comfortable, just be sure you have your balance before standing up. Use a stepladder when retrieving objects higher than your head. Get close to the shelf and shift your weight to a leg that's placed slightly ahead of the other. Grab the object and shift your weight back to both feet. Slowly lower the object down to chest level.