Lifting is a common part of everyday life, whether at work, at home or during exercise. While there is no single “perfect” lifting technique, good lifting habits can help reduce unnecessary strain on your lower back and make lifting safer and more comfortable.

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Here are three simple physiotherapy tips to consider when lifting.

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1. Use Your Hips and Legs

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When lifting an object from the floor, try to use your hips and legs rather than relying mainly on your lower back.

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Move close to the object, bend comfortably through your hips and knees, and use your legs to help lift. Your back does not need to remain perfectly straight, but aim for a comfortable and controlled position throughout the movement.

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For heavier or awkward objects, take your time and ask for assistance when needed.

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2. Avoid Twisting While Lifting

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Sudden or excessive twisting while handling a heavy object can increase the physical demands on your lower back.

When changing direction, try to move your feet and turn your whole body rather than keeping your feet planted and twisting while carrying the load.

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Plan where you are going to place the object before you lift, particularly when handling heavier items.

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3. Keep the Load Close to Your Body

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H olding an object further away from your body generally increases the demand on your back, shoulders and arms.

Whenever possible, keep the load close to your body while lifting and carrying. Avoid reaching forward unnecessarily with a heavy object.

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If something is too heavy, large or awkward to control comfortably, consider asking for help or using appropriate lifting equipment.

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What Else Can Help Prevent Back Pain?

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Lifting technique is only one part of looking after your back. Regular exercise and gradually building strength and physical capacity can help your body cope with the demands of work, lifting and everyday activities.

If you regularly lift at work or at the gym, consider:

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• Building strength in your legs, hips and trunk

• Gradually increasing lifting loads

• Avoiding sudden increases in workload

• Taking breaks during repetitive physical work

• Using appropriate equipment for heavy or awkward loads

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Experiencing Lower Back Pain After Lifting?

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If back pain persists, keeps returning or limits your ability to work, exercise or perform everyday activities, a physiotherapy assessment may help.

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A physiotherapist can assess your movement, strength and physical demands and develop an individualized rehabilitation program to help you return safely to your normal activities.

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Back Pain Physiotherapy in Castle Hill & Chatswood

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Our physiotherapists provide assessment and treatment for lower back pain and lifting injuries in Castle Hill and Chatswood.

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Treatment may include exercise rehabilitation, strengthening, mobility exercises, manual therapy, education and advice on returning safely to work, exercise and lifting. 

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