How to Lift With Your Knees

Lower-back pain is a chronic problem that can oftentimes be avoided. Lower-back problems are easily caused by not using proper techniques when lifting heavy objects. Bending down at the waist and lifting puts a tremendous amount of stress on the lower back, and it can actually damage the discs of the spine. Chiropractors, physical therapists and doctors all recommend that you lift with your knees in order to prevent injuries. Practice the technique at home without a heavy object to lift so you can get a feel for the motion.

Instructions

• 1

  Warm up your muscles prior to lifting a heavy object; it will increase blood flow to your muscles and loosen you up. Run in place for two to three minutes, or do an eight-count set of squats. Warming up will reduce the chance of strain, cramping or injury.

• 2

  Determine how heavy the object is and where you are taking it. If it is too heavy, then don't attempt to lift it by yourself. If it is a weight you can handle, ensure that the path you are walking on is clear of obstacles; you don't want to trip or fall.

• 3

  Stand directly in front of the object. Get close to the object you are going to lift. Align the object with your belly button.

• 4

  Stand with your feet shoulder-width apart, ensuring that you are stable and balanced.

• 5

  Push your butt back and move into a squatting position. Dr. Sean Pastuch, a chiropractor, recommends imagining that you are "hovering over a public toilet" in order to get the position correct.

• 6

  Bend at your hips and knees; your back will be aligned and protected.

• 7

  Grip the object tightly and firmly. Keep your back straight by the tightening abdominal muscles. Lift the object with your leg muscles. Move up slowly and smoothly.