Start in a safe position
Before lifting something heavy, think carefully about your task. Decide where to place this object and how to get it there. If the object is too heavy for a safe lifting, find someone to help you.
If you want to raise something off the ground, stand as close to that object as possible. Then kneel and put one knee on the ground. Do not rise in a standing position with the waist bent or the knees closed.
Maintain the natural curve in your lower back
With the knee resting on the floor, tighten your core muscles – including your abs, back and pelvis – then lift the object between your legs. When bending, hold the natural curve under your back, and hold yourself. Be careful not to hold the object close to your body. Rest the thing on your knee as you prepare to stand up.
Use your legs
While standing, maintain the natural curve in your lower back and your core muscles tight. Use your foot muscles – not your back – to lift the object.
Squatting instead of kneeling
Another possibility is to squat rather than kneel to lift an object from the ground. Stand as close to the object as possible, and place it between your knees while you are squatting. Keep your feet parallel, as shown here, or cross one foot on top of the other. This may help tilt one edge of the box to ensure a solid lift.
Get your legs to do the job
While standing, be careful not to hold the object close to your body. Maintain the natural curve in your lower back, and keep your core muscles tight. Use the leg muscles – not the back – to elevate the object.
Avoid twisting
As you stand and prepare to move, continue to hold the object close to your body to reduce the pressure on your lower back. Keep your core muscles tight. Transform by centering on your feet, not your back. Avoid twisting, twisting and lifting heavy objects above the waist.