How to lift safely may seem like second nature, but it’s one of the most common causes of workplace and at-home injuries. Just one wrong move can strain your back, shoulders, or knees. That’s why it’s so important to take a few extra moments to lift properly.
Here’s a step-by-step guide I follow every time I need to lift something heavy or awkward. Whether you’re on the job or working around the house, these tips can help prevent injuries and keep you moving pain-free.
1. Plan Ahead
Before you lift anything, take a moment to assess the task. Ask yourself a few quick questions:
- Is the object heavy or awkward?
- Are there sharp corners or slippery spots?
- Can the load be divided to make it easier?
- Is the path clear of obstacles?
Also, know where you’re going to set the item down before you lift it. If you’re unsure or the object seems too heavy, don’t risk it—ask for help.
2. Get in Position
Position your body close to the object. Stand with your feet shoulder-width apart and place one foot slightly in front of the other to improve balance.
Then, squat down by bending your knees—not your waist. Keep your back as straight as possible and tuck your chin slightly. This posture supports your spine and prepares your body to lift correctly.
3. Get a Firm Grip
Before lifting, make sure you have a solid grasp on the object. Your hands should be secure, and the object shouldn’t slip or shift.
Tip: Wearing work gloves can help improve your grip, especially if the item is slick or has rough edges. They also protect your hands from cuts, scrapes, and blisters.
4. Lift with Your Legs
Start lifting by slowly straightening your legs. Your legs—not your back—should be doing all the heavy work.
One important safety note: do not twist your body while lifting. If you need to change direction, turn with your feet, not your torso. Twisting under load puts enormous stress on your spine.
5. Keep It Close
Once the item is lifted, hold it close to your body. Keeping the object near your center of gravity reduces the strain on your lower back. The farther out you hold something, the more pressure it puts on your spine—even if it’s not very heavy.
6. Lowering the Load Safely
When it’s time to set the object down—especially if it’s below waist level—reverse the lifting process:
- Squat by bending your knees.
- Keep your back straight.
- Lower the item slowly and carefully.
- Don’t bend at the waist or let the object drift away from your body.
And again, if you need to turn while carrying the load, pivot with your feet—not your upper body.
Final Thoughts
Safe lifting is about more than strength—it’s about awareness, planning, and using your body the right way. Taking just a few seconds to lift properly can prevent serious injury and keep you safe on the job or at home.
Make this part of your daily routine, and your back will thank you.