In this video, you will learn how to pick up a heavy object without hurting or straining your body.
For more information on good everyday habits you can adopt, such as how to pick up a light object, take a look at the rest of the Good Everyday Habits videos in our series.
When picking up heavy objects, it's important that your posture is correct to ensure you do not strain or hurt your back. Follow the instructions in this simple tutorial video to make sure you follow the best practice every time.
Voice-over by volunteer Lizzie Da Costa
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In this video, you'll learn how to adopt the right posture for picking up a heavy object, whilst taking care of your back
If it's a light object, there's a different technique
To find out more, you can watch the video called 'picking up a light object'
To pick up a heavy object, there's three necessary steps: positionning your feet either side of the object, bending your knees and picking up the object
Firstly: move your feet to either side of the object
To take care of your back, get as close to the object you want to pick up as possible, and position your feet either side of it
Secondly, bend your knees
Bend your knees and take hold of the object
Don't lean forward! Instead, keep your back straight and vertical, to protect it from any strain
To do this, tense your abdominal muscles and buttocks as you bend your knees
Thirdly: pick up the object
Once you've got hold of the heavy object with both hands, pick it up, keeping it close to your body so that it doesn't throw you off balance
When you pick up a heavy object, make sure that you don't start off too far away from it. The further away it is, the more you'll have to lean forward to pick it up, therefore risking a fall or injury to your back
To protect your back and to avoid falling when picking up a heavy object, always make sure that your feet are positioned on either side of it before you bend your knees
Over to you!