Lifting heavy objects the wrong way is one of the most common causes of lower back pain. Whether you’re helping a friend move, picking up boxes at work, or handling equipment at home, using the right lifting technique for lower back pain prevention is key. At NorTex Spine & Joint Institute, we often see patients dealing with back strain that could have been avoided with small changes to posture and movement.
“Most lifting injuries we treat start with simple tasks—like carrying groceries or helping a coworker,” says Dr. Ghalambor, pain management specialist and fellowship-trained expert. “Understanding proper form and protecting your spine is one of the best ways to prevent back problems long-term.”
Here’s a simple guide to help you lift smarter and avoid injury.
Safe Lifting Techniques for Back Protection
Using proper lifting form can reduce pressure on your spine and keep your lower back strong and healthy. Follow these steps every time you need to lift:
- Plan before you lift
Know where you’re going and make sure your path is clear. Avoid sudden turns or unexpected obstacles. - Stand close to the object
Keep the item near your body. Holding it far away increases the load on your lower back. - Bend your knees, not your back
Lower yourself by bending at the hips and knees. Keep your back straight, chest forward, and shoulders back. - Lift with your legs
Your legs are stronger than your back—use them to push yourself up while keeping the object close to your body. - Keep your core engaged
Tighten your stomach muscles before and during the lift to support your spine. - Don’t twist while lifting
Turn your whole body by moving your feet instead of twisting your back. - Set the object down safely
Lower it using the same motion: bend at the knees, keep your back straight, and use your legs.
How to Prevent Back Strain at Work and Home
Using these strategies can help you stay safe in daily life and avoid workplace injuries:
- Use tools like back support and lifting solutions when available
- Follow your company’s workplace ergonomics assessment recommendations
- Wear non-slip shoes to stay steady
- Take breaks and stretch if you’re doing repetitive lifting
- Consider enrolling in a safe lifting workshop or lifting technique training near me
If you’re already experiencing discomfort or want expert help, you can book a back pain consultation at NorTex Spine & Joint.
Workplace Injury Prevention Tips Everyone Should Know
Back injuries are one of the leading causes of missed work. Employers and workers should both take steps to reduce risk:
- Provide proper lifting gear and safety training
- Encourage use of proper lifting form guide posters in common areas
- Promote lower back injury prevention tips at staff meetings
- Encourage employees to get help for lifting-related back pain early before the issue worsens
“Many workplace injuries happen because of repeated stress over time,” explains Dr. Ghalambor. “Prevention starts with awareness, education, and using your body the right way—especially during everyday tasks.”
When to Seek Help
If you feel sharp pain, tingling, or weakness after lifting, you may have injured a disc or strained a muscle. It’s important not to ignore these signs. You can schedule physiotherapy for back pain or get evaluated by a spine specialist. Early treatment often prevents long-term damage.
While NorTex Spine & Joint provides specialized care, many reputable clinics offer similar treatments. Always seek multiple opinions before deciding on treatment.
Whether you’re at home or on the job, lifting safely is a skill that protects your health. NorTex Spine & Joint Institute serves Fort Worth, Allen, Coppell, and Garland, TX, offering expert help for those struggling with back pain or looking to prevent future injuries. Our goal is to help you move well and live pain-free—starting with smart, simple techniques that keep your spine safe.
Additional Resources:
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-common-low-back-pain-faq
https://www.webmd.com/back-pain/what-helps-with-lower-back-pain
