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 – should help reduce unnecessary strain. Even lightweight items can add up if lifted repeatedly with poor form (think laundry baskets or bags of groceries).

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.  No really, you CAN bring the groceries in from the car over 2 or more trips!!!  Twisting while lifting is a common trigger for acute back 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 return to a relaxed upright position, resetting  your posture and giving 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 and 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 quietly using your internal muscles to lengthen your body while maintaining the gentle curves of your spine) 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 adjustments that improve your function and practical tips that fit your day-to-day life.