A recent blog suggested warming up before you jump back into your yard work this spring. Adding to this, I want to give you some tips for lifting as well as loading and unloading all those plants and bags of mulch!Lifting

• Face the direction that you want to carry the weight. Always lift using a relaxed, straight back. Make sure your legs are at least hips’ width apart with the knees bent. Keep your head and shoulders directly above your waist and keep the weight you are carrying as close to you as possible – avoid twisting.
• Avoid bending from the waist, which increases the stress on your lower back. Never keep the knees straight, as this will lead to over-stretching and damage to your back, and never lift while twisting from the waist.
• Don’t lift with your arms straight out, keep the elbows bent and to your side to minimize the stress on your back.
• Make sure you balance or secure the weight before you start moving.
• Putting the weight down can often cause just as many injuries as lifting it. If possible, put the weight on something waist height rather than the floor. If you have to put it on the floor, try and keep shoulders, hips and knees pointing in the same direction, have a wide base and bend your knees rather than your back.

Loading and unloading

• Loading a weight into a car or van is difficult at the best of times, so it is even more important to use the best technique possible. Having lifted the weight, rest it on the bumper where possible and then push it into the vehicle, keeping your back straight and your knees bent. Always put lighter objects in first, pushing toward the back, so that it is not too strenuous to push them in or to pull them out when you reach your destination.
• It is not just the weight, but the size and shape of an object that can make it hard to carry. Break loads into smaller and more manageable trips.
• Never lift and then twist and avoid the temptation to straighten your legs. This is just as important when taking bags or boxes out of the vehicle
• Don’t try and lift more than one or two (mulch or soil) bags out at a time, especially if you’ve had a bad back in the past.