Proper Lifting Techniques

Golfer’s Lift: Light ObjectsFirst, face the object you are going to lift, and place all of your body weight on one leg. Place the opposite hand on a support, and bend straight over from the hip; your weighted knee can bend slightly, too. Keep your head up and your spine erect in a straight line. As you bend, let the leg with no weight on it come off the ground in line with the upper body. This leg acts as a counterbalance to the weight of the upper body, making it easier to come back up without using the muscles of the lower back, which don’t have the leverage.

Squat Lift: Heavier ObjectsStand as close to the object as possible, positioning it between your knees as you squat. Keep your feet parallel, as shown here, or stagger one foot ahead of the other. It might help to tilt one edge of the box up to ensure a firm hold. If an object is too heavy to lift safely, find someone to help you or make several trips carrying lighter weight. When lifting an object from the floor, stand as close to the object as possible. Don’t lift from a standing position with your waist bent or your knees

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Standing Posture: Holding an Object:When you’re standing and ready to move, continue holding the object close to your body to decrease the strain on your lower back. Keep your core muscles tight. Turn by pivoting your feet, not your back.

Team Lift: Heavy ObjectsThe team lift should be used for objects that are too heavy to be carried by one person. It is the same form as the squat lift. However, team lifting must be coordinated. Ideally, workers should be approximately the same size for team lifting. One individual needs to be responsible for control of the action to ensure proper coordination. If one person lifts too soon, shifts the load, or lowers it improperly, either they or the person with them may be inured. Note: when equipment is available, it can be used to lift and carry heavy objects. Be sure you are able to operate the equipment before using it.

The information contained in these materials is provided for educational purposes only and is not intended nor implied to be a substitute for professional medical advice. You should always consult your physician or other qualified healthcare provider for a medical diagnosis or before starting any new treatment or discontinuing an existing treatment. Talk with your healthcare provider about any questions you may have regarding a medical condition.