07/29/2026
Have you ever tweaked your back picking something up off the ground? It’s not because you “can’t do it anymore,” it’s usually because your body isn’t using the right muscles or mechanics.
The good news, this is something we can train.
Proper lifting mechanics will:
Reduce strain on your low back
Help you use your hips and legs instead of your spine
Improve balance and stability while reaching the ground
Make everyday tasks feel easier and more controlled
Build confidence so you don’t hesitate or avoid movement
Two ways we coach you to lift with confidence:
The golfer’s pick up, helps relieve pressure on your low back and works best for smaller, lighter objects
The squat pick up, helps you use your legs to take pressure off your back and is great for heavier items
When it comes to safely picking something up off the floor, it’s less about “being careful” and more about having the strength and coordination in the right places. We focus on building the deep core (especially the transverse abdominis) to create spinal stability, along with the glutes and hamstrings to drive the movement through the hips instead of the low back. Research consistently shows that a hip hinge pattern, paired with proper core bracing, helps reduce stress on the lumbar spine and distributes load more efficiently through the larger muscle groups. By strengthening these areas and practicing mechanics like the golfer’s pick up and squat pattern, you train your body to move in a way that protects your back and makes everyday lifting feel more natural and confident. Try these exercises out and let us know if you have any questions below.
