Best techniques on how to lift heavy objects – Lifting heavy objects might sound like a simple task that you have done plenty of times, but it still remains a dangerous task. Back pain and other musculoskeletal injuries can occur if you don’t follow the correct lifting techniques.

Plan before lifting heavier loads. Knowing what you‘re doing and where you‘re going will prevent you from making awkward movements while holding something heavy. Clear your path first, and if lifting something with another person, make sure both of you agree on the same plan and direction.

Test the load. A classic situation that will strain back muscles.Trying to pick up boxes that you think are empty but are filled with books or CDs. To find out how heavy the box is, try nudging it with your foot first or cautiously lift it by an inch before really trying to lift it up. If it is too heavy for you, don’t try to prove you can do it – just ask for some help.

Dress for success. Wearing tight clothing can prevent you from using proper biomechanics such as bending your knees, especially when lifting which can cause serious knee injuries. Try wearing loose-fitting clothes when you know you'll be lifting.

The weight of the load. If your back is not up to the whole load, divide it into smaller parts.

How long you lift for. You're more likely to get injured when you're tired after long hours of lifting.

The speed with which you lift. This is not a race – there are no medals to be won.

The distance the load is to be carried. Ensure your path is free from obstacles...

Make a plan ahead. You might underestimate this step, but it’s vital for you to know the entire path from spot A to spot B  before you lift an object.

Size up the object. Before you lift the object it’s essential to be aware of what you are about to lift and move it from side to side to estimate its weight. Before you decide how to lift a heavy object it’s important to be aware of how heavy it is, so you know if you can handle it safely by yourself or if you need assistance.

Straighten your back and bend your knees. This is probably the most important step to avoid any injuries. Bend your knees and keep your back straight while you tighten your stomach for extra back support to help prevent injury.

Get a good grip. After starting with the right posture, it’s essential to get a good grip on the object. Be sure to hold the object in your palm, not just the fingers, so you can use more strength when holding. Keeping the object close to your body will also allow you to maintain more strength.

Tuck your chin in. When you move heavy objects, it’s important to tuck your chin in so your neck and head are in a straight line with your back. That will help to keep your spine straight and firm. Start this action before you lift the object and maintain it until you place the object at its final destination.

Place the object. To finish the process properly and safely, try to lower the object using the reverse method of how you lifted it. Dropping heavy objects can cause injuries - smooth and steady moves are the way to do it.

Use an ice pack. You might want to try cooling the area with a cold pack – ice is a natural pain-reliever and will work against swelling. Place it on the sore spot and if you feel this helps, leave the cold pack on for no more than 10 minutes each hour. See a doctor if you suspect there might be inflammation. Try to avoid an ice burn.
 

Warm it up. If there is no swelling and you believe your pain has a mechanical cause, apply warmth. Heat will help to alleviate tension and works well against hardened or knotted muscles.