zHow to Lift Without Hurting Your Back

When lifting, maneuver the object close to your body, and use the strength in your LEGS to get the object off the ground, rather than your low back.

Lifting Menu


Proper Lifting - Single Knee Method

Correct Lifting

Start with one knee on the floor, use the strength of your arms to raise the object up onto your mid-thigh, then use the power of your legs to stand up.


Proper Lifting - Squat Method

Setting Down Heavy Objects

An alternate way to lift is to position the object in between your knees. Keeping your back straight and arms extended, begin to stand up using the power of your leg muscles, rather than your back, to generate the lifting force.


Incorrect Lifting

Incorrect Lifting Technique

Note that the left image above shows the incorrect stance for lifting. This posture is dangerous because of the unnecessary strain it puts on the back

Have you ever heard of anyone straining a thigh muscle while lifting? Hardly ever. That is because the muscles in the legs are longer, stronger, in better shape and more resistant to strain. The muscles and ligaments in the back are shorter and prone to muscle spasm.

Physicians
  • Matthew J. Geck, MD
    • Matthew J. Geck MD is a board certified, fellowship trained orthopedic surgeon who has a practice focused exclusively on spine and scoliosis surgery.
  • John K. Stokes, MD
    • Dr. Stokes is a board-certified neurosurgeon, fellowship-trained in spinal surgery with a practice entirely focused on spinal surgery.
  • Eeric Truumees, MD
    • Dr. Eeric Truumees is a board-certified orthopedic surgeon at Texas Spine and Scoliosis in Austin, Texas. He specializes in cervical, thoracic and lumbar spine disorders
  • Eric Mayer, MD
    • Dr. Mayer is board-certified in Physical Medicine and Rehabilitation who specializes in nonsurgical treatment of back pain and neck pain.
  • Lee E. Moroz, MD
    • Dr. Moroz is board-certified in Physical Medicine and Rehabilitation who specializes in helping patients return to activity without having to resort to surgery.
  • Enrique B. Pena, MD
    • Dr. Pena is board-certified in Physical Medicine and Rehabilitation who specializes in the non-surgical treatment of patients with back and neck problems.
What do Your Symptoms Indicate?
  • Red Flag Symptoms
    • Many back problems can improve on their own or with non-surgical treatment. They key is to understand which symptoms are emergencies and need to be seen immediately.
Brochures & Journals
  • Back to Life Journal
    • Subscribe to our Back to Life Journal to read information on the latest advances on back and neck pain treatment.
Home Remedy Book
  • Home Remedy Book
    • Have back or neck pain? Learn what causes symptoms and the home remedies that relieve pain. Texas Spine and Scoliosis mails out Home Remedy Books to residents throughout the Austin area.

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