Get close
to the load. Center yourself over the load and stand with your feet shoulder
width apart.
Tighten your
stomach muscles. Tight abdominal muscles increase intra-abdominal pressure
and help to support the back.
Get a good
handhold and pull the load close to you. The farther the load is from
your body, the heavier it will feel.
Bend
your knees. Bending your knees is the single most important thing
you can do when you lift moderate to heavy objects. Squat down like a
weightlifter, bend your knees, keep your back in its natural arch, and
let your legs do the lifting. Your leg muscles are much more powerful
than the smaller muscles in your back.
Do not jerk.
Use a smooth motion and lift straight up.
Do not twist
or turn your body while lifting. Keep your head up, and look straight
ahead.
Hold the
load close and keep it steady.
