Lifting can strain or even injure your back. Follow these tips to keep your back safe while you bend, lift, and carry.
Protect your back while lifting
Step 1
-
Face the object.
-
With your back straight, get down on 1 knee.
-
If you can, tilt the object so 1 side lifts off the ground.
-
Keep the object close to you.
Step 2
-
Tighten your stomach muscles.
-
Lift with your legs, arms, and buttocks, not your back.
-
Don't twist.
-
Lift the object to your knee.
-
Grasp the object firmly.
Step 3
-
Lift with your arms and legs, not your back.
-
Move quickly to help make this easier.
To carry an object:
-
Hold it close to your body.
-
Bend your knees slightly as you walk. The heavier the object, the more you should bend your knees.
-
Get help with heavy or unbalanced objects.
Online Medical Reviewer: Rahul Banerjee MD
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Date Last Reviewed: 08/01/2023
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Need Help? We're Here for You
Our Member Services team is here to help you understand your benefits, find care, or resolve concerns.
1-800-510-9132
Call NC Quitline
Need support to quit smoking, vaping, or to quit other nicotine products? You can receive support including medicines free of charge:
1-800-784-8669
Schedule Transportation
Need transportation to a doctor's office, pharmacy, or other covered healthcare service? Contact us to arrange your ride.
1-800-510-9132
Provider Directory
Need to find a provider like a Primary Care Physician, Specialist, OB/GYN, or a Psychiatrist?
Provider DirectoryRelated Articles
Back Care Tips
Read on for things you can do to prevent acute back pain from coming back, and to reduce chronic back pain symptoms.
Back Safety: Turning
Protect your back while you stand or turn. Turning can twist your spine if you don't do it correctly.
Protecting Your Neck: Posture and Body Mechanics
Protecting your neck from injuries and pain involves practicing good posture and body mechanics.
Sling
A sling is designed to support your arm in a position of rest. It is used for injuries of the hand, forearm, upper arm, and shoulder.
