How to Move Heavy Things

The best lifting technique is to squat and use the strength of your legs—rather than your back—to lift the object off the floor.

That means you should only lift objects that you can comfortably lift. If you are unsure, your best bet is to ask another person for help or use other machinery (e.g. an elevator).

Once you have decided it is safe to lift the item yourself, you should follow the Occupational Safety and Health Administration (OSHA) guidelines for proper lifting technique.

1. Plan ahead

Before you move anything heavy, it’s important to think and plan first.

First, look at the item you want to lift and ask yourself the following questions:

• how hard is it
• Is it cumbersome for one person to carry?
• Where do I plan to place this item? Will I carry it far? Are there doors that need to be opened when I’m wearing it?
• Are there correct grips? Do I need protective gloves?
• Do I have equipment (such as an elevator) that can safely do this job?
• Is this to be worn by more than one person?
• Are there obstacles that should be removed first?

Being aware of your surroundings, the item you want to lift, and other considerations can help you decide whether that item is a one- or two-person job, or other support, such as a lift. As machines required.

2. routes

Just as you warm up before exercising, you should also warm up and stretch your muscles before lifting.

Ideally, spend a few minutes doing dynamic stretching (eg, lunges, lower back twists, arm circles) to prime your muscles and get your blood flowing.

3. Lifting

To lift safely, you should first make sure you are in the correct position.

You should also make sure to bend your knees, crouch to grab the item, and use the strength of your legs to do most of the lifting. This can help relieve back and other muscle injuries.

Here are the steps to safely lift a heavy object:

1. Stand as close to the object as possible. In this way you avoid overloading your back. Stand in front of the object with a wide base (feet at least shoulder-width apart).
2. Bend your knees and keep your back erect, shoulders back, and head straight ahead. Your lower back should have a natural curve. This will help ensure that you use your legs and not your back to lift the item.
3. Place both hands on the handles or sides of the item.
4. When ready, face straight ahead and press into the balls of your feet as you slowly straighten your legs. Avoid twisting your back.
5. Hold the item as close to your body as possible, around belly button level, with your elbows on your sides.

4. Wear

If necessary, slowly walk in small steps to the place where you want to put the item. If it is far, consider putting the item on a cart or other means of transportation.

If you need to change direction, lead with your hips, making sure your shoulders stay aligned with your hips. Keep the load as close to your body as possible.

5. Weaning

Putting an item down is the same movement as lifting it, but in reverse:

1. Stop walking and stand directly in front of where you want to place the item.
2. Slowly bend your knees and squat down as you lower yourself to the floor. Hold the object close to your body, tighten your core and let your head look straight ahead.
3. Lay the item completely on the ground before lifting it again.

If the item will be placed off the ground (e.g. on a counter or table), move to the surface and carefully place it on it. If it’s slightly lower than waist height, make sure to still bend your knees and lower your body to set the item down safely.

Although no one intends to hurt themselves, it is quite common to injure yourself while lifting heavy objects. Some of the most common lifting problems include:

• raise with your back
• bend forward and keep your legs straight to pick up an object
• Twisting when lifting or carrying a heavy object
• Lifting a heavy object above shoulder height
• Carrying an item that is too heavy or too large
• Using a partial grip (e.g. two fingers)
• Lifting objects when you are tired, exhausted or already injured
• hold your breath
• try to lift and move the object too quickly

By lifting properly and avoiding these common lifting problems, you can help reduce your risk of injury.

Follow these helpful tips to prevent injuries:

• When in doubt, ask for help.
• Make a plan from start to finish (lifting to laying down).
• Support your core as you lift.
• Always bend your knees to lift an object, even if it looks easy.
• Check the weight of the item by reading the weight on the label (if possible).
• Ideally, use a lifting device for support.
• If you want to transport the item over a long distance, use a cart, vehicle, or other machine.
• Always stretch and warm up before lifting. Your safety comes before work or other commitments.
• If necessary, use personal protective equipment (e.g. steel-toed shoes, gloves).
• Take breaks when you are tired or plan to move multiple objects.
• Avoid holding an item for a long time.
• If necessary, ask someone to open doors or remove obstacles.

To ensure your safety, always practice safe lifting techniques.

The best lifting techniques are to use your legs instead of your back to lift heavy objects because your legs are some of your strongest muscles while your back is more prone to injury.

You should also make sure that you plan ahead, only lift objects that you feel comfortable lifting yourself, and be just as mindful of putting the item down as you were lifting it.

And remember, if you have concerns, you should always ask for help. It’s better to be safe than risk hurting yourself.