7 Techniques for Lifting Heavy Objects Without Hurting Your Back

There are many reasons why you should practice proper lifting techniques. The correct form not only works with the appropriate muscle groups that you intend to strengthen, but also reduces the risk of short and long term back injuries. Whether you’re lifting weights, working hard or carrying heavy objects at work, your shape is extremely important to your overall health. Incorrect and incorrect shape during lifting can cause muscle fatigue, tears, severe back problems, joint pain and much more. These injuries can take weeks or even months to heal properly. One of the main causes of low back pain are sprains and strains in the lower back. This explains most of the acute back pain people experience in their lives. Sprains and strains are often caused by excessive lengthening or tearing of the ligaments, which often occur when an object is raised incorrectly or something too heavy. Practicing the correct form during lifting exercises leads to better results, prevents injuries and allows the muscles to work harder to increase overall strength. We have compiled a list of tips and tricks to keep in mind the next time you lift a heavy object:

Keep a wide base of support

Before lifting the heavy object, be sure to keep a wide support base. Always make sure your feet are shoulder-width apart, with one foot slightly in front of the other. This will ensure a good balance during heavy work. This is the position of Karate.


When you are ready to lift the object, squat as close to the object as possible, bending the hips and knees with the buttocks facing outwards. If the object is extremely heavy, you may want to place one knee on the floor and the other in front of you bent at a right angle.

Keep good posture

When you start lifting objects, make sure you maintain good posture. Do it facing forward, keeping your back straight, chest out and shoulders back. Having bad posture can cause not only back pain, but also headaches, low energy levels and even heart problems. This shape will help keep the upper back straight while still having a slight arch in the lower back at the same time. If you think you have bad posture, try using a brace every day to train your shoulder, back and abdomen muscles so that they feel upright.

Slowly lift

Slowly lift the object by stretching the hips and knees (not the back). Stretch your legs and exhale while lifting. Do not twist the body or lean forward while lifting the heavy object.

Hold Load Close To Your Body

Keep the heavy object as close to your body as possible, at the level of the navel. (In the power zone) Never lift a heavy object on your shoulders or with your arms extended outwards.

Use your feet to change direction

Use your feet (not your body) to change direction, taking small slow steps. Drive with your hips while changing direction. Keep your shoulders aligned with your hips as you move.

Set down

Leave the heavy object carefully, crouched only with knees and hips.


I'm Mr. Umar Shahzad Bachelors in Business Administration from National Textile University Faisalabad. It's my passion to work on howto.com.pk. I'm also Worked As A Quality Auditor & Currently I am Working Assistant Marketing Manager.

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