How do you lift safely? We’ve all seen the workplace posters or well-meaning advice to “lift with your legs, not your back.” It sounds like good advice—and it is—but what does that really look like in real life?
At Beverly Family Chiropractic, we hear this question all the time from patients trying to protect their backs and avoid injury—whether lifting a child, a laundry basket, or a case of water. The truth is, most of the diagrams and tips floating around do more to confuse than clarify when it comes to how to lift safely.
Let’s break it down simply, and explain how to actually protect your spine when lifting anything heavy.
The Problem With “Poster” Lifting
The typical “lift with your legs” diagram shows someone squatting with a perfectly vertical torso to pick up a box. In theory, it seems smart: keep your back upright and legs bent.
But in reality? That position doesn’t really work. If you’ve tried it, you probably found that your knees get in the way, the object feels far away from your body, and you struggle to even grab it properly.
Humans aren’t forklifts. We need to hinge, brace, and move with intention. So let’s talk about what proper lifting actually looks like.
The Chiropractic Way to Lift Safely
Here’s how we teach patients to lift—whether it’s gym weights or groceries:
- Keep the object close to your body—ideally between your feet.
- Hinge at the hips (not the waist) while also bending the knees.
- Brace your spine by engaging your core muscles and keeping your back in its natural curves.
- Use your legs to stand—while your core transfers that power up through your spine to the object.
It’s not about being completely upright—it’s about staying strong and stable.
Yes, your torso might angle forward a bit. That’s normal. As long as your spine is properly braced, you’re lifting smart.
Where people get into trouble is when they round their back or let their core go slack. That’s when spinal joints and discs take on more load than they’re built for—and that’s how injuries happen.
Want to see it done right? Search “proper deadlift form.” You’ll see athletes in strong, safe positions—not vertical like a robot, but powerful and braced.
You Don’t Have to Guess
At Beverly Family Chiropractic, we do more than help you recover from pain—we teach you how to move smarter so you can prevent injuries before they happen.
If you’ve ever tweaked your back lifting something (even something small!), we can help you retrain your body to move safely, build strength where it counts, and restore healthy movement patterns.
We’re here to help you feel confident—not cautious—when you move through your daily life.
Have questions about lifting, spinal health, or recurring pain? Book a no-charge consultation with our team today.
Dr. Derek Gallant
Dr. Derek Gallant has committed himself to helping others live the best life possible. After graduating from Wesleyan University, he received his Doctor of Chiropractic Degree from Life Chiropractic College West where he finished 2nd in his class. He is the owner of Beverly Family Chiropractic and co-founder of The Well Family Foundation. Dr. Gallant is certified through the International Chiropractic Pediatric Association (ICPA) in the Webster technique, an analysis focused on assisting pregnant women in a healthy pregnancy and natural birth. He has inspired thousands of people to take control of their own health using the Life By Design method. Apart from full time practice you can find Derek at the parks and coffee shops around Beverly with his family, training hard at the gym, or at the beach surfing.
