When to use these Principles: I want to clarify that this information is for when the weight of the load exceeds the strength of your arms. Your legs are much more powerful than your arms so save the heavy lifting for them! As a general rule, lifts lower to the ground require more hip bend than knee bend. Think about the stance of a football/basketball/ baseball player. All these athletes assume what is called the power position when taking on forces: Some knee bend and a lot of hip bend. It is a misconception that bending at the hip and bending at the back is the same thing. Need convincing? Look at your favorite athlete or even better, watch a kid move. Kids are great at moving with hip bend because they’ve spent a lot less time stuck in a chair!
Know your limits
You can have perfect body mechanics and still get injured if you lift/push/pull more than you are capable of. The force has to go somewhere, and often goes to your back. If help is available, clear communication with your partner will decrease the likelihood of sudden forces or twists. Pick which partner is the “leader of the lift” so you don’t move in opposite directions!
Get close
Loads are 10x heavily an arms distance away. This principle becomes important when reaching down or lifting overhead. We are quite used to bringing objects towards us, however the only way to lift with our legs is to bring OURSELVES to an object which is less familiar and therefore requires practice. A great way to remember is to “glue your elbows to your side” and think of how the legs can then serve you. If you can’t get close, use environmental aids such as hand carts, step stools, ropes and straps. For example, if you tie a rope to an awkwardly shaped object and keep your elbows at your side you will be holding with your arms but pulling the object with your legs.
Keep your back straight
This distributes forces appropriately. If you lift with a rotated, side bend, or rounded spine you are forced to lift with your back! This very very dangerous. Keeping good posture also increases stability of the shoulder blade. If you think of the shoulder blade as the base of support for your shoulder it is analogous to having a steel beam in cement vs. a steel beam in a bowl of Jello. Even though me are talking about lifting with the legs the arms still have to hold the load to move it.
Plan ahead
Loads in enclosed areas may need to be pushed into a different location for a safe lift. Be willing to use a multistep process. Take the time to protect yourself!
In conclusion: I fully acknowledge this isn’t always possible for every situation. For example, carrying a screaming toddler out of a grocery store! The goal is to be kinder to our bodies when able.