| What to do |
How to do it |
| 1 |
Prepare to lift. |
- Think about the load you'll be lifting. Ask yourself:
- Can I lift it alone?
- Do I need mechanical help such as a cart or dolly?
- Is it too awkward for one person to handle?
- Should I ask a co-worker for help or split the load into several smaller ones?
- If you decide you can manage the load by yourself, follow the next steps.
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| 2 |
Tuck your tailbone. |
- Tighten your stomach muscles and tuck your tailbone. Tightening the stomach muscles automatically helps support the lower back.
|
| 3 |
Bend your knees. |
- Always bend your knees when lifting anything. This helps maintain your center of balance and lets the strong muscles in your legs do the work of lifting while protecting your back.
|
| 4 |
"Hug" the load.
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- Bring the object you're lifting as close to your body as possible.
- Keep your back upright as you lift.
- Gradually straighten your legs to a standing position to lift the load.
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| 5 |
Pick up and carry the load.
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- Make sure your feet, knees, and torso are pointed toward the load when you lift.
- Come to an upright position, then pivot using your feet. As you carry the load, change direction with your feet, not by twisting your body. When you're ready to set the load down, have your feet pointed toward the load.
Twisting and lifting at the same time can overload your spine and lead to serious injury.
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| 6 |
Put the load down. |
- If possible, choose a place other than the floor to set down the load, so the load will be easier to pick up if it must be moved again.
- Gradually bend your knees and keep your back straight as you set down the load.
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