This short video will show you how to avoid straining your back when picking up a light object
This video is part of a series that has been specially created to help older people to stay fit and mobile.
Don't forget to watch the next video, Picking up a Heavy Object
Follow the simple steps in this tutorial to make sure you don't hurt yourself when picking up a light object
Voice-over by volunteer Lizzie Da Costa
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In this video, you'll learn how to adopt the right posture to pick up a light object, whilst taking care of your back
For a heavy object, there's a different technique. To find out more, you can watch the video called ' Picking up a heavy object'.
To pick up a light object, there's three necessary steps: taking a step forward, bending your knees, and picking up the object
Firstly; taking a step forward
Position yourself about 5Ocm away from the object
Take a big step forward so that your foot is about 10cm away from the object
Raise the heel of the back leg, and evenly spread your bodyweight between both legs
Make sure that you keep your feet at least shoulder width apart to keep your balance
Secondly, bending your knees
Get closer to the object by bending your knees, pressing on the front leg with a hand for support
Don't lean foward! Instead, keep your back straight and vertical to prevent strain
To do this, tense your abdominal muscles and buttocks when kneeling down
Thirdly, pick up the object
Pick up the object with your free hand
Then, get back up again, using your hand on the leg in front of you for support
To protect your back and avoid falling when picking up a light object, always take a step foward before bending your knees. Over to you!