•  Plan the lift or motion before you do it – what is the best way for your back, not necessarily the most automatic motion. Make sure the lift is within your capability.

•  Stand close to the load and face it. Keep the weight close to your body.

•  Get a firm footing. Keep your feet apart for a more stable base of support.

•  Bend at the knees and hips, not from the waist.

•  Don't twist from the waist – pivot on your feet or take a small step to turn instead of twisting.

•  Use the largest muscles to do the job – leg muscles are much stronger than arm and keep muscles.

•  Tighten your abdominal muscles when moving objects. These muscles are nature's corset, and keeping them firm will help protect your back.

•  Lift smoothly with a single fluid motion – avoid jerking.

•  Keep your spine in a balanced (neutral) position. You should not be hunched over or swaybacked – both extremes are hard on your spine.