Most of us don’t realize how often we use our back and shoulder muscles until we hurt them.

Thankfully, those injuries are entirely preventable. All it takes are good ergonomic practices, like safe lifting techniques.

Lifting involves a number of different muscles and joints, along with your spine. When you do it wrong, you’re putting too much stress and strain on those parts of your body, which can culminate in a serious and painful injury.

So, let’s take a moment to review the basics of safe lifting. By following the right lifting procedure, you’ll be able to get the job done without putting your back on the line.

Smart Lifting Technique

  • Lift with your legs, not your back. Don’t bend at the waist when you have to pick something up, let your leg muscles do most of the work.
  • Keep your feet shoulder width apart.
  • Keep your chest up and shoulders back.
  • Move the item as close to your body as possible before lifting it. Avoid reaching your arms out to pick it up, if possible.
  • When lifting and carrying something, keep it in your power zone (between mid-thigh and mid-chest).

Safe Lifting Tips

  • Don’t twist your body. If you need to turn, do it with your feet first.
  • When putting items away, place them on shelves, tables, or racks if you can. That way, they’ll be easier to pick up and lift when you need to retrieve them.
  • Avoid picking up anything above chest level. If you can, use a stepladder or a lift to retrieve it.
  • Don’t lift more than one thing at a time. Make multiple trips instead of stacking items in your arms.

When to Avoid Lifting

Never lift anything that’s too heavy. The rule of thumb is 50 pounds. Anything heavier than that and you shouldn’t try to lift it without assistance, even if you’re capable of picking it up and carry it by yourself.

The real weight limit is subjective, however. If a lighter load feels like too much, don’t attempt to lift it on your own.

Large and bulky items are better lifted as a team, even if they’re not all that heavy. Trying to carry something too big on your own will make you prone to holding it in an awkward way, twist at the waist, or keep your body in an awkward posture.