Pushing can be hard for the back. Pulling can be more difficult. So, sail rather than pull if it is your ability. Follow the tips in this sheet to help protect your back.
Picture of woman
Pushing the Lightweight Thing
Slightly bend your knee. Keep your ears, shoulders and hips in line.
Tighten the muscles in your abdomen.
Tilt slightly toward the object you are pushing.
Use your legs and your body weight to move the object.
Take small steps.
Photo of the man
Pushing a Heavy Thing
Tighten the muscles in your abdomen.
Bend your knees.
Tilt towards the object you are pushing. The heavier the object, the more you have to tilt.
Try not to pull your back: Keep it straight.
Use your legs and your body weight to move the object.
Take small steps.
Picture of woman
Pulling
Deal with the object you are pulling.
Keep your knees slightly curved.
Step back and pull the object with you.
Do not twist the body. If you are using one hand, placing the other hand on your hip will help prevent your body from twisting.
When pulling heavy objects, tilt backwards while bending your knees and hips. Keep your arms straight. Let your weight weigh down the load.
