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Carrying & Lifting Techniques

Wrenching your back can leave you writhing in pain for weeks. Medical professionals suggest your legs and abdomen do the work when you pick up objects. These carrying and lifting techniques apply to professional movers who maneuver furniture, as well as to shoppers who hoist grocery bags into their car trunks. Always think through your task before you begin lifting and ask for assistance when you need it, the Mayo Clinic advises.

  1. Kneel

    • Prepare to lift by resting one knee on the floor and tightening the muscles in your pelvis, abdomen and back so you can lift an object between your legs, according to the Mayo Clinic. Avoid holding your breath, and keep your lower natural back naturally curved. Rest the object on your knee as you get ready to stand, and hold the package or laundry basket close to your body. As you stand, use your leg muscles to hoist the object.

    Squat

    • Another technique calls for crouching with your feet parallel to each other and your object between your knees as you squat, says the Mayo Clinic's online guide to lifting. Or, place one foot slightly ahead of the other. Stand close to the item you are about to lift. You might even tilt the box on one of its edges to guarantee a firm grip. Keep your abdominal, pelvis and back muscles tight. Put those leg muscles to work as you slowly stand while lifting the package with both hands.

    Carry

    • Carrying an unbalanced load places enormous stress on your body, according to the Back.com website sponsored by the Medtronic medical technology firm. Twisting your back also adds damaging pressure on your spinal column. Instead, turn around your whole body with your feet if you must pivot. And ensure you are on solid footing because any sudden changes in your stance can harm your back muscles. In between loads, stretch by bending over and raising your arms into the air. Frequent breaks prevent fatigue.

    Weight

    • Heavy objects require special attention to minimize injury. A 10-pound weight you hold at arm's length will place 150 pounds of pressure on your back, according to the Back.com website. Hoisting more than 85 pounds adds 700 pounds of stress on those same lower disks. Protect yourself by lifting and carrying anything over 85 pounds no more than 12 to 13 inches before setting the item on the ground or shelving. Only lift items that size once every five minutes to preserve your back muscles.

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