Lifting Smarter: Everyday Tips to Support Your Spine

From picking up the kids to unloading groceries, lifting is part of daily life. But how we lift can make a big difference in how our back and body feel, especially over time.

Start with Awareness

Before lifting anything, pause for a moment and check your position. Are your feet planted firmly? Can you bend your knees rather than your waist? Using your legs to lift – rather than your back – may help reduce unnecessary strain. Even lightweight items can add up if lifted repeatedly with poor form (think laundry baskets or shopping bags left near the stairs).

Keep It Close and Controlled

Hold items close to your body, keeping your spine neutral and your movements slow and steady. If something feels awkward or heavier than expected, it’s okay to break it into smaller loads or ask for help. Twisting while lifting is a common cause of discomfort, so try to pivot with your feet instead of rotating through your back. If you need to lift multiple times in a row, take short breaks to reset your posture and give your muscles a breather.

Build Better Habits Over Time

You don’t need to lift perfectly every time, but staying mindful of your movements can go a long way. Regular stretching or light strengthening exercises may also help support your spine and reduce stiffness, especially if you’re lifting often or caring for young children. Even learning to brace your core (a technique that feels a bit like gently tightening your belt) can help stabilize your spine during daily lifting tasks.

Not sure if your lifting habits are helping or hindering your posture? Let’s chat – we’re here to support you with practical tips that fit your day-to-day life.