How to Avoid Lifting Injuries to Your Back

Bending at the waist is one of the greatest reasons for strain that affects the lower back, as opposed to bending your knees to reach for an object that is on the ground.  In addition, any twisting of the torso while returning to an upright position creates the greatest risk for disc herniation.

To lift correctly:
1. Think ahead and plan the maneuver before you plan to lift anything awkward or heavy.
2. Lift mostly with the arms and legs.  It is better to bend the knees than the back!
3. Keep the object close to your body.  The stress and strain on your lower back increases significantly the further the object is away from your core.
4. Assess the weight of the object.  If an object looks too heavy to lift, it probably is.
5. Keep your nose between your toes.  If your nose stays between your toes, then your spine will not experience any twisting/shear loads and will reduce the risk of disc injuries.