Smart lifting techniques for a pain-free life!

With our upcoming move on the horizon, we’re facing countless boxes to pack and transport. This got us thinking about proper lifting techniques—essential not just for moving day, but for everyday activities too. Whether you’re handling moving boxes or picking up packages and grandchildren, using correct form is crucial for maintaining back health. Here are the essential do’s and don’ts for safe lifting.

INCORRECT: Narrow stance, bent waist with straight legs, and box held away from body—all strain the back.

DO stand with feet shoulder-width apart, creating a stable base. Position yourself close to the object with your feet pointing toward it. Bend at your knees and hips while keeping your back straight—never rounded. Tighten your core muscles before lifting and use your powerful leg muscles to rise slowly while holding the object close to your body.

DON’T bend at your waist with straight legs, which puts tremendous strain on your lower back. Avoid twisting while lifting or carrying heavy objects. Never hold items away from your body, as this creates leverage that multiplies the stress on your spine.

DO test the weight before fully lifting—if you can’t easily slide the object, it’s likely too heavy. Hold objects at waist level, close to your body’s centre of gravity. When picking up a child or pet, get close and use the same proper form you would for any other lift.

DON’T lift heavy grocery bags with one hand while fumbling for keys with the other. Avoid lifting objects above shoulder height, which strains your upper back and shoulders. Never try to catch a falling object—the sudden force can cause serious injury.

DO pivot with your feet instead of twisting your spine when changing direction. Take advantage of momentum when possible, sliding heavy objects before lifting them. Keep your movements slow and controlled throughout the lifting process.

DON’T hold your breath while lifting—this increases pressure in your spine. Avoid sudden, jerky movements that can strain muscles and ligaments. Never lift from an awkward position or when your body is off-balance.

While our move highlights the importance of proper lifting, these principles apply to countless everyday scenarios. By following these do’s and don’ts you’re preserving your mobility for years to come. Whether you’re moving boxes, bringing in packages, or lifting a little one, proper technique keeps your back healthy and pain-free.

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