Love, laugh… and lift safely is (or should be) the mantra for a healthy life. There are many things they might teach at school – personal finance, changing a tyre, negotiation skills – but something that arguably would be more useful than doing cross-country on a rainy day is learning the proper way to lift.
If you’ve ever put your back out changing a duvet cover, picking up a shopping bag or simply moving a plant pot, then you’re in good company. They may sound like ordinary domestic activities that most people do every day, but safe lifting techniques are rarely talked about and pulled muscles are surprisingly common. Lifting stuff is an unavoidable part of daily life, and if you go about it the wrong way, you could be left nursing an injury. So, how’s it done properly?
Consider the risks
Around four in five people in the UK will experience back pain at some point. And according to recent government figures, more than half a million UK employees suffer from musculoskeletal disorders, largely due to poor lifting practices.
‘The research on back health has evolved rapidly over the last five to 10 years,’ says Gillian Erskine, co-founder of WildStrong, which offers outdoor and online fitness coaching. ‘We’ve learned so much about tissue tolerance, repair and the biopsychosocial factors that influence pain and recovery. Unfortunately, a lot of the advice still circulating is based on outdated ideas. I love movement expert Katy Bowman’s houseplant analogy: if you take a houseplant and plonk it outside (in its native environment), it’ll likely perish because it wasn’t raised in conditions with external stimuli. Our bodies are the same. Without exposure to real-world movements, they don’t build the robustness we need.’
Shoddy lifting techniques can lead to back injuries, including strains, herniated discs or chronic lower-back pain, as well as shoulder strains and knee damage, such as ligament tears or patellar tendonitis. To avoid these hazards, you need to keep fit and learn to lift correctly, whether you’re tackling a hefty load or repeatedly reaching for something light.
‘Most lifting injuries aren’t down to bad luck, they’re down to bad habits,’ observes Dr Deepali Misra-Sharp, GP and women’s health specialist. ‘As a GP, I often see patients with back pain, muscle strains and joint issues that have all started from lifting incorrectly.’ According to Deepali, one of the most common mistakes is bending from the waist instead of using the knees. This puts unnecessary strain on the lower back. ‘Another big issue is twisting your body while you’re lifting or trying to carry something too far away from your body, which makes it feel much heavier,’ she adds. ‘Also, not gripping properly or trying to lift something that’s too heavy for you can cause real problems.’ So, what’s the answer?
Prevention over intervention
‘Sitting is the new nicotine,’ says Edwina Jenner, a personal trainer who makes strength training accessible for midlife women. ‘Most people sit for long periods every day, which, over time, weakens the glutes, tightens hip flexors and can leave us vulnerable when lifting or reaching for something awkwardly or grabbing a heavy suitcase quickly off an airport carousel.’
While it’s no surprise that bad lifting can cause strains in the lower back, its impact on the shoulders, knees and hips is less well-known. ‘These are all vulnerable areas caused by modern lifestyles. Repetitive poor movement over time can cause disc issues, joint instability, wear and tear on tendons and ligaments, and chronic back pain, which can severely impact your quality of life,’ says Edwina.
It’s well-reported that the most common mistake when lifting is using your back rather than your legs. ‘Mobility plays a huge role,’ notes Edwina. ‘If we don’t have robust hip, shoulder or ankle mobility, we start compensating with poor movement patterns that can strain areas like our back or neck. This is why strength training is so necessary. Squats, lunges, overhead presses and deadlifts mirror real-life movements and strengthen the muscles and joints we need to move safely for everyday tasks.’
Elevate those lifting skills
The good news is, just a few small steps make a positive change. As any doctor, physiotherapist or personal trainer will tell you, lifting safely is all about technique. You need sound posture, a stable base and a strong hold. ‘Instead of trying to lift a heavy object, it’s better to add its mass to your own body weight by holding it to your torso and then standing up, as if you were heavier,’ says Adrian Farrell MSTAT, an Alexander Technique practitioner. ‘Equally important is what you don’t do. Don’t tense your neck muscles or pull your head back or down. This will not make your legs and arms work better, it just makes it harder than it needs to be.’
Deepali says the best way to protect your back is to keep your body strong and flexible. ‘Building up those core muscles – stomach, back and hips – will give you much better support when lifting (see Breathe issue 69 for some useful core exercises). Strong legs are also key, because it’s your legs that should be doing the heavy work, not your spine, while flexibility helps because if your joints are stiff, your body will naturally compensate, usually in a less safe way.’
One of the keys to safe lifting is taking a moment to set yourself up first. ‘Start with your feet about hip-width apart, toes turned out slightly for balance, and brace your core as if someone is about to punch you,’ advises Edwina. ‘You need to keep your core engaged and switched on throughout the lift.’
Think of the bigger picture
Safe lifting isn’t just about avoiding injury, it’s about building resilience and boosting longevity. ‘The NHS recommends we all do some form of strength training twice a week. It doesn’t have to mean hitting the gym – bodyweight exercises at home, such as yoga, Pilates or even carrying your shopping properly can all help,’ says Deepali. ‘And it doesn’t just help with lifting, it also improves balance, reduces the risk of falls and improves stamina for everyday life.’
Whether you’re moving boxes around a warehouse, shifting compost bags in the garden or getting the Christmas decorations out of the loft, always think before you lift. It’s important to avoid rushing, be aware of your surroundings and recruit help if necessary. Remember, by embracing safe lifting practices today, you’re investing in a healthier tomorrow. So lift smart, stay strong – and don’t forget to bend those knees.
EXPERT tips to keep in mind for injury-free lifting
- Lift mindfully. Edwina recommends taking a couple of moments to set yourself up before lifting something heavy.
- Hold it close. Instead of trying to ‘lift’ a heavy object, Adrian advises adding its mass to your own body weight, by holding it to your torso and then standing up, as if you were heavier.
- Use your legs. Deepali says it’s important to let the strength come from your thighs and glutes, not your back.
Remember the five Ps
- Take a moment to plan your attack. Consider the item’s size, shape and weight, as well as where it’s located and how far you have to take it.
- Consider the position of your body and place your feet correctly before you attempt to lift.
- Engage the ‘power zone’ – the core muscles between your torso and thighs – as you pick up.
- Have a clear view of where you’re going. If you need to turn, use your feet rather than twisting your body.
- Lower the load slowly – don’t drop it. Keep your back straight, bend your knees and place the item down with control.