Follow these tips to avoid injuring your spine, or straining your lower back when lifting.
Place your feet shoulder-width apart, one foot slightly ahead of the other.
Squat down carefully by bending at the hips and knees—avoid bending your back.
If additional support is needed, put one knee on the floor and the other in front of you, bent at a right angle in an almost kneeling position.
Lift slowly by straightening your hips and knees—don’t use your back or twist your body.
Keep your back straight, your chest outward and your shoulders back as you lift.