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Lifting hacks to prevent back pain

Lifting hacks to prevent back pain

Monday, April 11, 2022


No one is immune to back pain, which is often the result of injury from lifting heavy things. Here are some easy hacks to avoid an injury.


Before casually picking up a light or heavy load, plan the best way to lift it. This could include asking for help.


Lift and move slowly and carefully. The time you take to use the right techniques is far less than the days, weeks or months it can take to heal from an injury.


Follow these rules:

  • Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
  • Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle.
  • Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
  • Use your feet to change direction. Keep your shoulders in line with your hips.
  • Set your load down carefully, squatting with your knees and hips.


If you have a job that requires you to lift objects frequently, check with your employer for resources on learning proper lifting techniques.


Keep moving! Strengthening your core and staying active will help keep your back muscles and tendons strong. You can find several core, back and leg-strengthening exercises online. Talk with your doctor before starting any exercise program.