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Nov 08, 2016

The Proper Way to Lift Heavy Items

Whether you’re moving from one house to another, or just getting out the holiday decorations, you need to take care to protect your back.

Each year, more than 31 million Americans experience low-back pain at any given time, according to the American Chiropractic Association. In fact, back pain is the most common reason for missing work and the single leading cause of disability worldwide.

The best way to avoid back injury from strain or spinal disc compression is to practice Proper Lifting Technique.

Proper Lifting Technique

  • Keep your feet shoulder-width apart, with one foot slightly in front of the other, to give you a wide support base.
  • Squat down, bending at the knees and hips only. You might put one knee onto the floor for support.
  • Slide the object toward you, do not reach for the heavy item.
  • Lift with your legs. Lift the item slowly, straightening your knees and hips and not using your back. Be careful not to twist while you are lifting.
  • Use slow and smooth movements.
  • Maintain good posture, keeping your back straight, your chest out and your eyes forward.
  • Keep the load as close to your body as possible, at belly-button level.
  • Change direction only with your feet, not your back, and take small steps.
  • Squat with only your knees and hips as you put the load down.


  • Lift by bending forward. Always bend your knees and hips.
  • Lift heavy objects above your shoulder level.
  • Turn or twist while carrying a heavy load.
  • Arch your back.
  • Rely on a back protector.
  • Walk on slippery surfaces while carrying a heavy item.

123JUNK offers an alternative to heavy lifting

When you need help lifting, moving or disposing of heavy objects, let 123JUNK help. We offer a Labor-Only Service just for this reason. We’re trained in the proper techniques of moving heavy items and can help save your back.

Among our Labor-Only Services, 123JUNK can:

  • Move furniture from one location to another within in your business or home (perfect for when you need to paint!)
  • Unload a storage container, box truck or van
  • Remove large and bulky items from the home or office
  • Help organize your yard, garage, attic or basement

Take care of your back by letting 123JUNK do the heavy work. Call us today at 800-364-5778 or conveniently book your date online.

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