We’ve all seen it on TV – a character bends down to pick up something heavy, often using their back to lift, and suddenly they’re laid out on the couch with a back injury. But in real life, improper lifting can and does cause a range of injuries, leading to neck, shoulder and back pain – and possibly even more serious injuries. But there’s good news: You can minimize your risk for these debilitating injuries by learning the proper way to lift, and it just might take a load off your shoulders. Here are some lifting pointers:

• Plan ahead before lifting heavy objects. Plan your path, and make sure to move any obstacles that might cause any awkward or sudden movements that can strain your muscles.

• Ask for help. Be honest with yourself about how heavy an object is, and get a second or third person to spread the load when an object is too heavy. You can test an object’s weight before lifting by pushing it with your foot. If it seems too heavy, ask for help.

• We’ve all heard this one, but it’s the best lifting advice there is: Lift with your legs, not with your back. Don’t lean over an object to lift it. Face the object you intend to lift, and avoid twisting. Instead, stand close to the object, bend your legs and keep your back straight, then lift.

• Keep your feet shoulder-width apart, maintaining your balance by distributing the object’s weight equally on both sides of your body.

• If you do injure your back, seek help from a physical therapist. What starts as a minor back injury can progress to a chronic condition without early intervention.

• Keep these tips in mind while on the job. Lifting heavy items is one of the leading causes of injury in the workplace.

Source: APTA – American Physical Therapy Association