Back Up Your Back

One of the most common reasons for back injuries is improper lifting.

Follow this checklist to lift properly.

Stand close to the load with your feet shoulder-width apart.

Bend your knees. Squat all the way down. Keep your back straight.

Grip the load firmly with both hands.

Place your hands on diagonally opposite corners so that one hand pulls the load toward you and the other one lifts.

Pull the load close to your body.

Keep your weight centered over your feet with your arms and elbows tucked into your sides.

Keep your back straight and let your legs push your body up smoothly.

Maintain a good grip on the load and keep it close to your body, no more than waist high, as you carry it.

Turn by moving your feet in the direction you want to go, not by twisting your body in that direction.

Lower the load slowly when you reach your destination, reversing your lifting motion, which means bending your knees and letting your legs bear the weight as you lower the load.