How do I lift heavy boxes without hurting my back?

Clear the path first. Nothing should be between you and the box, or between the box and where it's going.

Stand with your feet shoulder-width apart, one slightly ahead of the other. Bend your knees, keep your back and neck straight, and lift slowly and smoothly. Don't hunch over the box.

Hold the load close to your body. To turn, step with your feet instead of twisting at the waist.

If you can't lift it that way, it's too heavy. Get a second person or a dolly, or repack it into lighter boxes.

Source: CPWR and NIOSH, Materials Handling: Use Safe Lifting and Moving Practices (2023) · Checked October 2026