Lifting places a heavy strain on your spinal column. It is important to do this in the right way. Try to avoid twisting motions and focus on stretching and bending the hips and knees rather than the spine and knees. Be sure to maintain the natural curvature of the back also.

Golfer’s lift

For lifting and/or moving light objects with one hand.

Half kneeling position

For lifting objects with a handle.

Weightlifter’s position

For lifting all other objects.

Placing materials in a car boot.

  • Place feet on either side of the heavy object
  • Lift to hip height and keep the object close to your body
  • Support yourself (e.g. against the front of the car boot)
  • Use the weightlifter’s position when pushing the object

Lifting a heavy object

  • Place the heavy object between your legs
  • Use your upper legs for support
  • Use your leg muscles to stand upright

Additional tips

  • Draw up an action plan
  • Make a good weight estimation of the object
  • Place feet on either side of the heavy object
  • Brace your abdominal, pelvic and buttock muscles in advance
  • Look for potential support points
  • If possible, halve the weight
  • Use aids

Latest publication date: 05/02/2021