Muscle and back injuries are common results of improper posture while lifting. Whether you are exercising with weights or carrying heavy objects, it's vital to use proper posture to minimize the chances of injuring yourself. If you do experience back or muscle pain while lifting, stop immediately to prevent further injury. If the pain is continual or severe, ask your doctor to determine if you are seriously injured. Some people use lifting belts to ensure they use proper lifting form, but don't let these devices give you a false sense of security. It's possible to injure yourself severely even if you're wearing a lifting belt.
Step 1
Place your feet roughly shoulder-width apart. One foot should be slightly behind the other. This helps you maintain your balance while lifting.
Step 2
Bend your hips and knees until you are in a squatting position. Keep your upper back as straight as possible.
Step 3
Keep your eyes level and stare forward, not down or up.
Step 4
Grasp whatever you are lifting. Make sure you have a secure grip. If the object is slippery, consider donning gloves that have friction grips to make your grip more secure.
Step 5
Slowly stand up by straightening your hips and knees. Keep your shoulders squared and your head facing forward to prevent twisting. It's tempting to bend your back at this point to assist in the lifting, but you must maintain proper posture to minimize the chance of injury.
Step 6
Hold the load close to your body, not far in front of you. The load should rest roughly over your lower abdomen. Keeping it close helps you maintain balance and minimizes the chance that the load will shift while you're holding it.
Step 7
Return the load to the ground by bending your hips and knees as you did before.
Tips and Warnings
- If you are carrying a load from one place to another, check your path carefully for debris or anything that could cause you to trip. Take small steps as you walk. If you must turn, keep your shoulders lined up with your hips and avoid twisting your back. If you're strength training, it's important to use proper form for each exercise. Generally, follow the basic guideline for lifting with proper posture: avoid lifting with your back. After that, learn the correct form for each particular exercise. The American Council on Exercise explains on its website how to perform many strength training exercises correctly.
