Tool #6 for Back Pain: How to Lift Correctly

The 7 Lifting Techniques That Protect Your Back (Even When You're Just Picking Up a Pencil)

Back pain? Don't let your lifting technique make it worse. Bob and Brad show you how to keep your spine safe—no matter what you're picking up.

The Golden Rule: Keep Your Back in a Cast

Forget everything you think you know about bending. When you lift with back pain, your spine should feel like it's locked in a cast. Zero movement there. All the work? That's your hips. This "hip hinge" is the foundation of every technique below.

The 7 Lifting Techniques

1. The Squat — Your go-to move. Grab a broomstick or Booyah Stik and line up your spine. Three points of contact: head, mid-back, and pelvis. Wide legs = easier access to the ground. Practice this one daily to train proper mechanics.

2. The Lunge — Think half squat with one leg forward. Need support? Grab something sturdy. Dip that rear knee and keep your spine locked.

3. The Golfer's Lift — Perfect for lightweight objects. One foot forward, one leg up in alignment with your straight spine. Hold onto something for balance. (Yes, you're doing this wrong right now if you've never known about it.)

4. The Saw Lift — Lean forward like you're sawing wood, but keep that back straight. Use one arm to lift, the other to brace. Takes serious stress off your spine.

5. The Leg Straight — Can't bend your knees? Reaching into a bin? Bend from the hips only. Keep your back locked. Think "dipping soldier."

6. Elbows on Knees — Squat wide, prop your elbows on your thighs, and lift. Extra spine support for gardening, shoveling, or picking up light objects from the floor.

7. The High Lift — Reaching for something on a bed, table, or shelf? Same rules apply—spine locked, hips do the work.

The Takeaway

These aren't complicated. But they take practice. Once you're trained? Your body will do it right without thinking. And that's when your back actually starts to heal.

Check out our full Back Pain Program for more tips.