Whether you’re moving a patient, lifting a box of supplies, or pushing a cart or wheelchair, your back is always working. Use the tips below to help you reduce your risk of back injury.
Reaching for records, files, or supplies, especially in high places, can strain your back:
Reach only as high as your shoulders.
Use a stool or stepladder if you need to get closer to the load.
Test the weight of the load by pushing up on a corner before lifting. If it’s too heavy, get help.
When you’re bending down to reach or lift, move your whole body to protect your back:
Bend your knees and hips, not your back.
Kneel down on 1 knee, if necessary.
Get as close to the object as you can, so you won’t have to reach with your arms.
Keep the load close to your body. “Hug” it.
Tighten your stomach muscles to support your back when you lift.
Lift with your legs, not your back.
Maintain a wide base of support. Keep feet shoulder-width apart, or one foot slightly in front of the other.
Pulling larger objects can be as hard on your back as lifting. Whenever possible, push instead:
Push with both arms, keeping your elbows bent.
Stay close to the load, without leaning forward.
Tighten your stomach muscles as you push.
© 2000-2017 The StayWell Company, LLC. 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.