17/05/2026
Correct Lifting Technique: Protect Your Spine & Discs
By Dr. A. Mohan Krishna, Senior Consultant Orthopedic Surgeon
Improper lifting is a leading cause of back pain, disc injuries, and sprains in every age group. Whether lifting boxes at work, everyday groceries, or gym weights, using correct technique is essential for spinal safety! Learn the dos and don'ts of safe lifting so you move through life pain-free 🦴✅.
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Why Proper Lifting Matters
Incorrect posture during lifting—especially twisting or bending from the waist—increases pressure on spinal discs, risking herniation and muscle strains. Smart lifting keeps your spine aligned, uses strong leg and core muscles, and greatly lowers injury risk.
Step-by-Step Safe Lifting Technique
1. Assess the Load
Test the weight before lifting; ask for help or use tools if it’s heavy or awkward.
🕵️♂️ Sticker: Scale, caution
2. Position & Prepare
• Stand close to the object, feet shoulder-width apart for balance.
• Bend at your knees and hips—not your waist; keep your back straight and maintain its natural curve.
• Brace your core muscles before you lift.
🦵💪 Stickers: Squatting figure, brace icon
3. Grip & Lift
• Firmly grip the object with both hands.
• Keep the load close to your body as you rise, using smooth motion.
• Lift with your legs and hips, not your back or arms.
• Do not twist your torso—pivot with your feet if turning is needed.
🤚🔄 Stickers: Hand grip, arrow, no-twist
4. Carry & Lower Safely
• Hold the object securely between mid-thigh and shoulder height.
• Set the load down with your knees and hips, keeping your back straight.
• Move slowly; avoid any jerky or sudden actions.
⏳🎯 Stickers: Steady icon, downward arrow
Prevention Dos & Don’ts
✅ Warm up/stretch before heavy lifting
✅ Use supportive shoes
✅ Ask for assistance with bulky or awkward loads
✅ Keep head and shoulders up, stomach muscles tight
❌ Avoid quick, jerky movements
❌ Never twist while lifting or carrying
❌ Skip lifting anything beyond your safe limit—ask for help!
Clinic & Contact Details
MOHAN'S BONES AND JOINTS CLINIC
First floor, HALE CLINICS, Beside RAMRAJ COTTON, Manikonda - Puppalguda pipeline main road, beside Vijaya Diagnostics, Manikonda
🕔 Monday–Saturday: 5pm–9pm
📞 Mr. Hemanth, Secretary: 9398664291
🌐 www.drmohankrishna.com | www.bonesandjointsclinic.com
📍 Google Maps
Dr. A. Mohan Krishna – Apollo Hospitals, Jubilee Hills
Room No 9055, Dept. of Orthopedics
🕙 Monday–Saturday: 10am–3pm
📞 9398664291
📍 Google Maps
🦴 🕵️♂️ 💪 🤚 🔄 👟 ⏳🎯
Using proper lifting technique supports a healthy spine—lift smart, prevent injury, and keep moving with confidence! 🦴💪✅
