by TheLorry on 30 July 2025.

Horror stories abound of people sustaining injuries from attempting to move heavy items incorrectly. In Malaysia, a brief survey of local chiropractors reveals that the most common injury area is the back, and most lifting injuries are due to lack of preparation. Here at thelorry.com/my, we quite literally want you to be ‘well-adjusted’. While we recommend you hire professional movers when moving to a new house, there might be times when carrying heavy objects become unavoidable. So here are three ways to safely do so.

Why is this Important?

Nowadays, many of us—especially teens and young adults—spend long hours sitting, gaming, or using devices. As a result, we don’t often think about physical tasks until it’s too late. When it’s time to help someone move house, carry furniture, or haul boxes up the stairs, most people don’t know how to do it safely.

This lack of knowledge leads to common back injuries, sprains, or worse. So, whether you’re moving house or helping a friend carry boxes, learning the right lifting techniques is crucial.

Let’s walk through the most effective, proven techniques to lift heavy items without hurting yourself—and why ignoring these tips could be a painful mistake.

The Real Cost of Lifting the Wrong Way

We get it—lifting something quickly might seem harmless. But here’s the thing, lifting the wrong way just once can cause:

• Lower back pain

• Pulled muscles

• Neck and shoulder strain

• Long-term damage to your spine

And no, these aren’t just problems for older adults. Many teenagers and young adults suffer early back problems because they don’t learn proper posture or lifting techniques early on.

The Right Way to Lift

Top 3 Lifting Techniques

The Squatting Lift

1. Stand close to the load with the feet shoulders width apart. To increase balance, place on foot slightly in front of the other.
2. Squat down, bending at the knees only. Do not bend at the waist.
3. Keeping your back straight (but not locked), tuck your chin in.
4. Firmly grasp the object with both hands.  Make certain your grip is firm and that you are confident of sustaining it before executing the lift.
5. Tighten your stomach muscles and lift from your legs.  Feel your leg muscles work to execute the lift rather than your upper body.
6. When you are standing, keep the weight of the object as close to your body as possible. As a general rule, the further the weight of the object extends from your own body, the greater the impact on your lumbar region.
7. Do not at any point of time twist or bend your body. When you turn with the object, turn with your feet and not with your body.

The Knee-On-The- Floor Lift

1. Similar to the Squatting Lift, start placing your feet shoulder levels apart.
2. Sink down on one knee over or as close to your object as possible. Remember to keep your back straight and loose, with your chin tucked in to protect your spine.
3. Get a firm hold of the object.
4. Tighten your stomach muscles and propel the lift towards you. You might break this move up by resting the object on your knee as you prepare to stand.
5. Moving smoothly, use your leg muscles to stand. Keep the weight of the object as close to your body as possible.
6. Adjust your back, keeping your core muscles tightly engaged in the lift and maintaining the natural curve of your spine.
7. Now you may move.

Consider using lifting tools if the item is too heavy or bulky.

The Straight Leg Lift

This lift technique is not recommended unless something is blocking you getting bodily close to the object, for example when removing items from the boot of a car or the back of a lorry.

1. Stand as close to the object as possible, with your knees slightly bent. Never lift anything with a straight leg! Any lift positions however awkward, must be executed with your knees partially bent.
2. Do not bend your waist. Instead, push your buttocks out to level your body down closer to the object.
3. Keeping your elbows tucked close to your body, reach out to grasp the object firmly.
4. Tighten your stomach muscles. Straighten your head and look forward to prepare for the lift.
5. Lift upwards and toward you. Straighten your back and extend your legs.
6. Do not at any point of time twist or bend your body. When you turn with the object, (i.e. away from the car) turn with your feet and not with your body.

If you’re loading a car or moving items into storage, this technique can come in handy.

Key Preparation Steps Before Lifting Anything Heavy

Before you attempt any lift, whether it’s a washing machine, a large box, or furniture, your body needs to be physically ready. Rushing into lifting without preparing your muscles is one of the main reasons injuries happen.

Here are some essential lifting preparations to follow:

1. Warm Up Your Muscles

Engage in light stretches or mobility exercises to activate the muscles in your legs, back, shoulders, and arms. Focus on:

• Hamstring stretches

• Back and shoulder rolls

• Hip flexor stretches

• Arm swings and rotations

Doing this for just 5–10 minutes gets your blood flowing, loosens tight muscles, and reduces your injury risk significantly. Check out this stretching guide by Mayo Clinic for safe techniques.

2. Assess the Load Before Lifting

Not all items are as light or balanced as they appear. Test-lift the object slightly to gauge:

• Weight

• Size

• Balance or awkward angles

If it’s too heavy or feels off, don’t proceed alone—ask for help or use a lifting aid like a dolly or strap.

3. Plan Your Path Ahead

Know where you’re going with the item. Clear any:

• Obstacles, rugs, or furniture

• Loose floor tiles

• Wet or slippery areas

If stairs are involved, rehearse mentally where you’ll pause, turn, or rest, especially for larger objects.

4. Avoid Distractions

Put your phone away, mute music, and let people nearby know you’re lifting something. Stay present and alert to avoid slips or missteps.

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How to Safely Move Heavy Items Up the Stairs

Carrying large objects up the stairs is no joke—it’s one of the top causes of back and joint injuries, especially for inexperienced movers. Whether you’re moving a couch, refrigerator, or bed frame, the stakes are higher when stairs are involved.

⚠️ Know the Risks

Moving heavy items upstairs can cause:

• Lower back strain

• Trips and falls

• Dropped items

• Joint overuse, especially knees and ankles

That’s why professional movers are trained to do it safely. If you’re unsure, it’s always safer to hire heavy item movers near you.

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🪜 Stair-Lifting Tips for DIY Movers

If you really need to do it yourself, follow these tips:

👬 1. Always Use a Team Lift

Two or more people should coordinate the lift. One person stays above the object (pulling), while the other stays below (pushing). Communicate clearly.

📏 2. Use Lifting Straps or Dollies

Use moving straps like shoulder harnesses or stair climbing dollies. These tools reduce strain and improve control.

🔄 3. Take Breaks on Landings

If the staircase has a landing, pause there to rest and readjust your grip. Don’t rush—it’s okay to take it slow.

👟 4. Wear Proper Footwear

Non-slip shoes are a must. Avoid slippers or anything with poor grip. Losing footing is one of the top causes of stair-related injuries.

📦 5. Break Down Bulky Items When Possible

Disassemble furniture or remove drawers before moving. Lighter components are easier to handle individually.

 

Risks vs. Rewards

What Happens If You Ignore This Advice?

Every day, individuals—especially students, working adults, and even teenagers—lift heavy items incorrectly, not realizing the damage they’re doing. While lifting might seem straightforward, poor technique leads to painful consequences that can last a lifetime.

Why Proper Lifting Technique Matters

When you’re moving house, helping a friend rearrange furniture, or even just shifting boxes at work, lifting heavy items becomes unavoidable. Teenagers and young adults often underestimate the strain that heavy loads can place on their spines and joints. Without proper awareness, they’re unknowingly putting themselves at risk for long-term back injuries, herniated discs, or even sciatic nerve damage.

This is especially true when moving items upstairs or through tight spaces. The body’s balance is compromised, and any misalignment—like twisting while lifting—can increase the chances of injury.

So what’s at stake?

Consequences of Ignoring Safe Lifting Techniques

When you disregard the advice on how to lift properly, these are the likely outcomes:

❌ 1. Chronic Back Pain and Long-Term Injury

Improper lifting strains the lower back, which is one of the most injury-prone areas of the body. You may not feel it immediately, but damage can accumulate over time, especially for students and part-time workers constantly helping with physical tasks.

❌ 2. Reduced Productivity

If you’re in pain or injured, you can’t focus on school, work, or even everyday routines. This loss of mobility affects your lifestyle and delays recovery time.

❌ 3. Expensive Physiotherapy and Medical Bills

What starts as a minor twinge may escalate into a serious medical issue requiring physical therapy, massage, or even chiropractic care. Treatment can be time-consuming and expensive.

❌ 4. Increased Risk of Accidents

Dropping a heavy object, tripping on stairs, or slipping due to poor posture—these are all common when lifting without awareness. Accidents like these can injure both the mover and people around them.

 

Benefits of Using the Right Lifting Techniques

Now let’s flip the coin—what if you follow the correct lifting methods?

✅ 1. A Healthier, Safer Spine

Practicing the correct form significantly reduces the chances of injury. Your spine stays aligned, your joints remain supported, and you’ll avoid that familiar “pulled muscle” feeling.

✅ 2. Boosted Confidence and Control

Knowing how to lift properly empowers you to handle various moving tasks—whether it’s navigating stairs, maneuvering tight corners, or balancing uneven loads.

✅ 3. Cost and Time Efficiency

No injuries mean no medical bills, and no delays mean you get things done faster. You save both money and time in the long run.

✅ 4. Long-Term Body Awareness

Learning and consistently applying safe lifting habits builds muscle memory. This body awareness benefits you not just in moving tasks, but in gym sessions, daily chores, and physical hobbies too.

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The Bottom Line

Whether you’re a student shifting into a new dorm, a family moving house, or someone just helping a friend out for the day, lifting safely is non-negotiable. The risks of ignoring proper techniques are too great, and the rewards of doing it right are too valuable to pass up.

If you’re unsure where to start, revisit our detailed guide on 10 furniture moving tips that you should know and check out additional resources like Physio-pedia for professional guidance.

Stay safe, stay strong—and always lift smart.

 

Important take away

Because you know your own body best, make sure you pick the right lifting method that feels comfortable to you. No matter which stance you adopt for lifting, be sure to do a few minutes of stretching beforehand as a way of warming up and loosening your muscles. Hardworking swots should invest in the time to do some ‘practice lifts’ with large or awkward sized objects (say, an empty box) so that you can observe your own body mechanics.

Taking prior note of the paths you’ll take, say a tricky staircase or that moment where you need to remove your shoes – will help you anticipate where you will probably be putting more pressure on your joints.

Above all, take your time and stay safe, because protecting your back is worth all the caution in the world.

 

Why Lifting Smart Is Worth It

In the end, lifting properly is not just about avoiding injuries—it’s about building good habits for life. Whether you’re helping a friend move, shifting furniture at home, or doing part-time work, these techniques will save your back and make you more confident.

And if things get too heavy? Don’t be a hero—call the pros.

💡 Check out our related article: Why Hiring Pro Movers Makes Sense (and Cents) for more on when to call in the experts.