|Lift with your legs and don't twist your body when lifting|
1- During any work activities, people should be able to comfortably assume a number of different postures and not remain in one position for an extended time. Muscles will fatigue and be more prone to injury when assuming a particular posture, especially a poor one (e.g., partially bent forward at the waist).
2- When performing tasks, it is important to keep the joints either in their neutral posture or approximately halfway into the range of motion. Working with your joints at the extremes of their ranges of motion for prolonged periods places abnormal stresses on them and can cause repetitive stress injuries. (http://www.acatoday.org/content_css.cfm?CID=3130)
- Plan ahead before lifting.
- Clear a path, and make sure that you know about how much the object weighs before you start lifting.
- Lift close to your body.
- Do not hold heavy items lower than about mid-thigh or higher than the shoulders. Do not reach out when lifting.
- Keep your feet shoulder width apart.
- Tighten your stomach muscles.
- Tightening your abdominal muscles will hold your back in a good lifting position and will help prevent excessive force on the spine.
- Keep your back straight.
- Lift with your legs.
- If you are straining to lift something, get help.