Lifting heavy items: Take your time lifting heavy items. Position yourself close to the object you want to lift. Separate your feet shoulder-width apart to give yourself a lot of support Make sure that you bend at the knees and tighten your stomach muscles. Lift with your leg muscles as you stand up.

Lifting light items: To lift a very light object from the floor, such as a piece of paper, lean over the object, slightly bend one knee place your other leg in back of you. Hold on to a nearby table for added support as you reach down to the object

Placing an item on a shelf: If you need to place an object on a shelf, move as close as possible to the shelf. Spread your feet in a wide stance, positioning one foot in front of the other, to give you a solid base of support Do not lean forward and do not fully extend your arms while holding the object in your hands.

If the shelf is chest high, move close to the shelf and place your feet apart and one foot forward. Lift the object chest high, keep your elbows at your side and position your hands so you can push the object up and on to the shelf. Remember to tighten your stomach muscles before lifting.