Whenever you need to lift or carry a load of any consequence, it is always useful to plan rather than charge head-down as too may of us do.
Planning the Route
With respect to the process of getting a heavy item from point A to B, consider the following:
Start with the destination: do you know where it is? Is it safe to unload? Is there an obvious, clear space where to unload? Can you unload “ergonomically” (see below)?
Check the route travelled: is the route clear, wide enough and free from obstruction? are there any tight passages requiring a change of hold, some “squeezing through”? are there any sharp corners, projecting features (e.g. ledges, shelves, nails etc.)?
If the route is long and the load heavy: are there easy places where to unload safely and rest?
If the carrying involves two people: can you maintain good eye and voice contact throughout? If not, can a third person be recruited to guide and co-ordinate?
The load itself: is the load stable? is the weight evenly distributed? is it easily gripped and carried? Do you need to measure up to check it will get round tricky corners or restricted passages?
Addressing the Lift
Plan the lift: assess weight-load, identify grip points, plan if possible to lift facing the direction of the carrying route
Bracing to lift: place your feet shoulder apart or slightly wider, keeping the lead leg as far forward as is comfortable; keep shoulders level and head straight; squat down with a straight back, breathing in; get a firm grip on the load, hooking fingers together if possible, and “hugging” the load as close to the body as feasible
Lifting the load: breathe out, contract your abdominal muscles, and lift using your legs, not using your back; don’t jerk, lift smoothly, “hugging” the load as close to the body as possible at all times
Carrying the load: Move and turn using your legs, do not turn using your trunk; as relevant, keep the load’s heaviest side hugged to the body; plan some rest stops on route as required
Putting the load down: if feasible, plan to put it down on a higher support so that you don’t need to put it back on floor; if that is necessary, breathe in, then squat whilst breathing out and contracting your abdominal muscles, with one foot forward; adjust the load’s position so that is may not fall from a higher support.
Please note that much of this lifting advice applies even for much smaller objects.
One last message which may sound mercenary, but isn’t meant that way: if you feel you’ve “ricked” your back lifting, do not pretend it hasn’t happened, but seek professional advice fast.
Aside of this – happy and safe lifting!