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What is the correct way to lift? By Physio Zakieah Zakaria

Updated: Jun 11

Raise your hand if you had back pain by lifting.




At some point in our lives we have all done it. It could be lifting up heavy luggages, carrying your child, weight lifting or simply picking something you dropped on the floor.

Common injuries caused by lifting are:

  • lower back muscle strain

  • slipped disc or bulging disc in lower back or neck

  • spinal joint sprains

  • spinal ligament strain or tear

Today we are going to discuss proper lifting techniques to reduce the risk of hurting your spine, especially when you are lifting something heavy.

Step 1: Stand close to the object

Standing close to your load ensures that you minimize forward bending to reach the object. Standing with your feet shoulder width apart also helps with balance before you reach out to grab the object.

Step 2: Squat instead of bend

It is important to squat down to reach the object as opposed to bending your torso forward to make sure you don't strain your back. Making sure you have an upright posture also helps prevent neck and upper back strain.

Step 3: Standing tall with your legs

Once you get a firm grasp of the object, use your thigh muscles to slowly straighten your knee. Never twist your body during this step. Turn with your whole body to make sure you do not add pressure to your spinal discs and joints.




Step 4: Take note of your posture

Holding the object around your waist height, make sure your posture is upright and your knees are slightly bent.


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