Proper Lifting

How to Lift Without Hurting Your Back

When lifting, maneuver the object close to your body, and use the strength in your LEGS to get the object off the ground, rather than your low back.

Proper Lifting - Single Knee Method

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Start with one knee on the floor, use the strength of your arms to raise the object up onto your mid-thigh, then use the power of your legs to stand up.

Proper Lifting - Squat Method

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An alternate way to lift is to position the object in between your knees. Keeping your back straight and arms extended, begin to stand up using the power of your leg muscles, rather than your back, to generate the lifting force.

Incorrect Lifting

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Note that the left image above shows the incorrect stance for lifting. This posture is dangerous because of the unnecessary strain it puts on the back.

Have you ever heard of anyone straining a thigh muscle while lifting? Hardly ever. That is because the muscles in the legs are longer, stronger, in better shape and more resistant to strain. The muscles and ligaments in the back are shorter and prone to muscle spasm.

Dr. Richard Mazzaferro

Board-certified Physical Medicine and Rehabilitation

Dr. Richard Mazzaferro is a board-certified specialist in Physical Medicine and Rehabilitation with more than 10 years experience in spine. Dr. Mazzaferro is proficient in the use of lumbar and cervical interventional pain procedures. In 2002, he finished his residency training at the Harvard Medical School’s Department of Physical Medicine and Rehabilitation. He is the founder of Quincy Spine Center.