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Pain Management Resource Blog

Are You Lifting Correctly?

Posted by MAPS Education Team on Apr 20, 2015

Spring is here! Spring is a great time to get outside and enjoy the fresh air. For many of us, there are spring projects that need to be completed. Whether you are planting your garden or cleaning out your garage, it is important to make sure you are lifting and moving objects correctly.Lifting_pic_MAPS-1

Before you do any heavy lifting, we recommend you think through the task. Determine where you are carrying the object to, and if you need two or more people to carry the object. Make sure the pathway is clear. It is also a good idea to do some stretches before lifting. 

Stand in front of the object you are going to be moving. Keep a wide base of support. Your feet should shoulder-width apart, with one foot slightly ahead of the other foot.

Squat down and remember only to bend at the hips and knees only. Your knees should not move forward beyond the line of your toes.

Don’t forget about your posture! Look straight ahead while keeping your back straight and your shoulders back.

Lift slowly by stretching extending your hips and knees. Try to keep the natural curve in your lower back and breathe while lifting.  Remember NOT to twist as you lift.

Don't forget to hold the object close to your body as possible; this decreases the strain on your lower back.

Lead with your hips when changing directions and take small steps. Remember to keep your shoulders aligned with your hips as you move. When setting the object down, remember to squat with the knees and hips only.

As you complete your spring cleaning projects, don't forget to stay hydrated

Do you have any tips for lifting? Please share your thoughts in the comment section below. 


Proper Lifting Technique. (n.d.). Retrieved April 27, 2015.

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Topics: Back Pain,, Chronic Pain, Cleaning, Acute Pain, Lifting