skip to Main Content
Non-Life Time Members are Welcome!

Health & Fitness Blog

Know more about pain recovery and get health, fitness, and nutrition tips from the experts at LifeClinic.

Person holding barbell

10 Tips for Proper Lifting to Avoid Back Strain

Often, we take our backs for granted, subjecting them to the strain of lifting heavy objects improperly or sitting for extended periods without adequate support. Only when we start to feel the ache and discomfort do we realize the importance of proper back care. Neglecting our backs can significantly strain our comfort, overall posture, and long-term health.

In this article, we’ll explore effective strategies for preventing back strain, demonstrate the proper way to lift objects and provide guidance on what to do if you experience back discomfort. By prioritizing the health of your back, you can maintain better posture, reduce pain, and enhance your overall well-being.

10 Tips to Prevent Back Strain from Lifting

Prevention is key to maintaining a healthy back. Here are some tips to help prevent back strain.

Assess the Load Before Lifting

The first tip for proper lifting is to assess the load before lifting it. Evaluate the weight and size of the object to determine if it’s too heavy or awkward to lift safely. This assessment will help you decide whether you need assistance from another person or a tool to help you lift the item.

Bend Your Knees When Lifting

When lifting heavy objects, always remember to bend your knees. The power for lifting should come from your legs, not your back. By bending your knees, your weight will be distributed evenly, reducing strain on your back muscles.

Avoid Twisting Your Back

When carrying an object, avoid twisting your back. Instead, use your entire body to change direction and avoid jerky movements. This minimizes the risk of injury and keeps your back safe.

Maintain Good Posture

Maintain good posture by keeping your back straight and learning proper lifting techniques to avoid slouching. This helps distribute weight evenly and reduces stress on your back muscles.

Engage in Regular Exercise

Another prevention tip people tend to overlook is regular exercise, especially activities that strengthen their back and core muscles. Staying active can help prevent back strain while promoting good physical health.

Take Regular Breaks

If you spend long hours sitting or standing, take regular breaks to stretch and change positions. This helps relieve tension in your muscles and prevents stiffness.

Use Lifting Aids

When lifting heavy or awkwardly shaped objects, don’t be afraid to use tools and machinery that can assist your lifting, such as dollies, carts, or lifting straps.

Invest in Ergonomic Furniture

Back strain can be prevented by investing in ergonomic furniture, such as chairs and desks, that support your back and promote good posture when you work or relax.

Manage Emotional Stress

Emotional stressors can also contribute to muscle tension and make straining your back easier. Practice stress management techniques such as deep breathing, meditation, or yoga to help reduce stress and tension in your body.

Listen to Your Body

Most importantly, listen to your body and know your limits when it comes to lifting objects. Avoid overexerting yourself if you feel that the load is too heavy or that you are struggling to lift it.

Visit a Chiropractor Regularly

Regular visits to a chiropractor can help maintain spinal health and prevent back strain. Chiropractors can provide adjustments and treatments that improve alignment, reduce pain, and enhance overall back health. They can also offer personalized advice on posture, exercise, and lifting techniques.

The Proper Way to Lift Heavy Objects

Improper lifting techniques are a common cause of back strain. Whether you’re moving furniture or simply picking up groceries, following these steps can help protect your back:

Keep a Stable Base

Stand with your feet shoulder-width apart, placing one foot slightly ahead of the other for better balance. This stance provides a stable base and distributes your weight evenly.

Lower Yourself Properly

Bend at the hips and knees, keeping your back straight. Place one knee on the ground for extra stability before lifting. This reduces the strain on your back and allows your legs to do the heavy lifting.

Check Your Stance

Maintain an upright posture throughout the lift. Look straight ahead, keeping your chest up and shoulders back. Ensure your lower back is slightly arched to maintain its natural curve and provide support.

Lift Carefully

Engage your leg and hip muscles to lift, keeping your lower back straight as you rise. Avoid bending or hunching your back, as this can lead to injury.

Hold the Object Properly

Once standing, hold the object close to your body at the level of your belly button. This position reduces the strain on your arms and back, distributing the weight more evenly.

Move with Care

Take small, controlled steps, and be mindful of your surroundings. Keep your shoulders aligned with your hips to avoid twisting, which can strain your spine and muscles. Maintain your balance and move slowly to prevent sudden shifts.

Lower Gently

To set the object down, squat down slowly using your knees and hips, maintaining a straight back. This controlled movement protects your back and prevents sudden jolts or strains.

What to Do If You’ve Strained Your Back

Even with proper lifting techniques, back strain can still occur. If you find yourself with a strained back, here are some effective ways to relieve the pain:


When you feel strain in your back, stop what you’re doing and give your back a chance to rest and recover. Avoid activities that may exacerbate the pain, such as strenuous exercise, lifting heavy objects, or standing for long periods. Resting helps prevent further injury and allows your muscles to heal.

Good Sleep

Additionally, prioritize a good night’s sleep as it plays a crucial role in recovery. Quality sleep can aid healing and reduce the risk of further injury. Aim for high-intensity workouts after a restful night’s sleep and consider lighter exercises if you’ve had poor sleep to prevent exacerbating the strain.

Hot or Cold Therapy

Add ice packs or heating pads to the affected area for targeted pain relief. Cold therapy can help reduce inflammation and numb sharp pain, while heat therapy can relax and soothe tense muscles. Alternate between hot and cold treatments for optimal relief.

Gentle Stretching

Gently stretching can help relieve tension in your back muscles. Perform slow, controlled stretches to improve flexibility and alleviate pain. Avoid any fast or sudden movements that might worsen the strain. Focus on stretches that target the lower back and hamstrings.

Massage Therapy

Massages are an excellent way to relieve back pain. Seek out a massage therapist who specializes in treating muscle strain and tension. A professional massage can help reduce pain, improve blood circulation, and promote relaxation in the affected area.

Chiropractic Treatment

Visiting a chiropractor for back strain can provide effective, non-invasive treatment. Chiropractors use spinal adjustments, soft tissue therapy, and exercise therapy to alleviate pain and improve spinal alignment. Regular chiropractic care can offer long-lasting solutions and help prevent future back strain.

Prioritize Your Back Health with LifeClinic

Taking care of your back by mastering proper lifting techniques and learning how to avoid back strain from lifting can significantly impact your overall physical health and improve your physique in the long run. Remember to listen to your body and seek medical attention if your symptoms persist or worsen.

For comprehensive support in addressing back strain and maintaining your fitness, LifeClinic is here to help. Stay on the right path toward recovery and discover the transformative benefits of LifeClinic’s holistic approach to back health.

Dr. Reza Alizadeh

Dr. Reza is the visionary behind LifeClinic. His leadership is the foundation for the patient and team member experience, and overall direction of the LifeClinic. As the creator of IMJT, Dr. Reza continues to be the primary teacher on this technique.

Recent Blog Post
Back To Top