Back pain is a symptom that can arise from many causes. It can range from a dull, annoying ache to absolute agony. Many cases of back pain are caused by stresses on the muscles and ligaments that support the spine. Pressure on the discs, is another factor.^[1] Sooner or later some object at home or at work will need to be moved and carried somewhere else. If the object is too big, you will probably need to ask for help or use a machine to lift it (cart, dolly, jack, pulley, lever, etc.) But what if you think you can lift it yourself? Done correctly, you can reduce the danger of injuries to your back.

[edit] Steps

Take your time to examine the object that you will move.
- Does it have handles or grips?
- Is it on the floor or someplace elevated?
- Is it solid?
- Is it liquid?
Stand close to the load that you have to carry. Center yourself and put your feet apart to the same length as your shoulders and tighten your abdominal muscles.
- Carefully lift up on one edge of the object to get an idea of how heavy it is. You need not to lift the item off the ground. If the object is too heavy or too bulky, get help or use mechanical assistance, or both.
Arrange the object so that it will not slip, move, or change its balance when you lift it.
Keep your back as straight as possible. Bend your knees and squat down to reach for the load.
- Place your feet close to the object, the closer the better. Make sure that you have a good grasp at the load.
Keep the load close to your body, and get up while you still have a straight back.
- Keep your back vertical and straight and extend your hands toward the grips you will use to lift the object.
Begin applying force with your legs and arms. Do this slowly. If you give a sudden, hard pull or jerk you could injure your back.
Stand up, if the object was on the floor. Keep the object as close to your body as possible.
Bend through your knees with a straight back to place the load on a different spot.

[edit] Tips

If the object contains liquid, try to keep from jiggling it too much. The motion of the liquid can create force that apparently exceeds the weight, causing you to spill it.
Use sturdy shoes with a good tread. All the weight will be on your legs, which are strong muscles, and by extension on your feet. Good shoes will help to prevent accidents.
If the object you wish to lift does not have a good place to grasp it, construct one for it. It is better to take some time now making a handle for the object than to take more time later trying to relieve an injured back.
Limited rest combined with appropriate exercise and education is often the primary mode of therapy. Non steroidal, anti-inflammatory drugs — alone or in combination with steroid injections, analgesics, muscle relaxants, or anti-depressants — may be added to the therapy program. Acute back pain often goes away by itself in a few days or weeks. An ice bag or hot water bottle applied to the back may also help to alleviate pain.
Push the load then rather pull when you must move heavy objects.
If you must sit at your desk or at the wheel of a car or truck for long hours, break up the time with stops to stretch.
Wear flat shoes or shoes with low heels (1 inch or lower).
Exercise regularly. An inactive lifestyle contributes to lower back pain.

[edit] Warnings

If for any reason you cannot lift the object using these techniques, you should get help, either from another person or from a mechanical lifting device.
Proceed slowly. Of course by making a great effort you can lift heavier objects, but it is also certain that this extra force can cause serious damage to your back.