Lift with your legs
Plan the lift, keep the load close and bend at the knees, not the waist.
- How often
- As needed
- Recommended for
- 29 factors
How to do it
- Plan before you lift. Check the weight and clear your path. Do not rush.
- Stand close to the object with your feet shoulder-width apart for a stable base.
- Bend at the knees and hips, not the waist. Tighten your stomach muscles.
- Hold the load close to your body and lift by straightening your legs. Turn with your feet instead of twisting your back.
- If the object is too heavy or awkward, get help or use a cart or dolly.
Why it helps
How you lift has a direct effect on your spine. Lifting with a bent back, with the load far from your body or while twisting puts much more strain on the lower back than using your leg muscles with the load held close.
Be careful
Sudden back pain with numbness in the legs or groin, leg weakness, or problems controlling your bladder or bowels needs urgent medical care. See a doctor for back pain that persists.
Recommended for
Auto mechanic
Under hoods and cars, bent over engines, hands in grease and solvent.
hobbyBirdwatching and photography
Long walks outdoors with binoculars or a heavy camera around your neck.
habitCaregiving for an adult
Helping a parent, partner or relative with daily life, often nonstop.
occupationCarpenter
Hammering, sawing, lifting and kneeling, with sharp tools all day.
occupationConstruction worker
Heavy loads, heights, noise, dust and weather, every day.
hobbyCrossFit and HIIT
Fast, hard intervals with jumps, lifts and very little rest.
hobbyDIY home improvement
Ladders, power tools, heavy lifting and dust from old materials.
occupationElectrician
Crawl spaces, ladders, overhead work and live circuits.
occupationFarmer
Dawn-to-dusk physical work outdoors, around machines and animals.
occupationFirefighter
Extreme heat, heavy gear, smoke, sleepless shifts and traumatic calls.
occupationFlight attendant
On your feet in a moving cabin, across time zones, lifting bags overhead.
habitFrequent flying
Cramped seats, dry cabin air and crossed time zones, again and again.
hobbyGardening
Kneeling, digging, lifting and pulling weeds for hours in the sun.
hobbyHiking
Miles of uneven ground, steep descents and long days outdoors.
hobbyHunting
Gunfire, tree stands, cold dawns and heavy hauls out of the woods.
occupationJanitor
Mopping, lifting and scrubbing, often on night shifts, with strong chemicals.
occupationLandscaper
Mowing, digging and lifting outdoors in every kind of weather.
occupationNurse
Twelve-hour shifts on your feet, lifting, turning and rarely sitting down.
habitParenting young children
Lifting, carrying, bending and rocking all day, on broken sleep.
occupationPlumber
Under sinks, in trenches, on your knees, twisting into tight spaces.
occupationRestaurant server
Miles on your feet, heavy trays and a dining room to keep happy.
occupationRetail worker
On your feet all shift, stocking shelves and helping customers.
occupationRideshare and delivery driver
In and out of the car all day, on a clock, chasing the next order.
occupationStay-at-home parent
Lifting, carrying and caring around the clock, with little time for yourself.
occupationTeacher
Talking all day, on your feet, with a classroom of needs to manage.
occupationTruck driver
Long hours behind the wheel, irregular sleep and food from truck stops.
occupationWarehouse worker
Picking, packing and lifting at speed, miles of walking a shift.
hobbyWeightlifting
Heavy loads through your back, shoulders and wrists, set after set.
hobbyWoodworking
Spinning blades, loud machines and fine dust in the air.