Never attempt to lift beyond your ability - it is better to
get assistance than to injure yourself.
Plan before you lift something - know where you are going to
put the load and how you are going to get it there, etc. It is also advisable
to do some warm-up stretches before you start lifting the load.
If the load is on the ground or on a low bench, make sure
you crouch beside the load with one foot in front of the other. Use the whole
of your hands to grip the load. Keep the load as close to your body as
possible. Lift smoothly using your legs to lift you, not your back. It may help
to tighten your stomach and bottom muscles before you lift to ‘brace’ your
back. Always keep your back straight during the lift. Never bend and twist at
the same time with a load in your hands.
Never lift heavy loads when you are tired.
Danie de Villiers
