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1.從一個(gè)安全的姿勢(shì)開始

Before you lift a heavy object, think through your task. Decide where you'll place the object and how you'll get it there. If an object is too heavy to lift safely, find someone to help you. 

       在你移動(dòng)一件重物之前，想想你整個(gè)任務(wù)過程。決定你要將物品放到哪里，考慮一下你要怎樣將它放到那里。如果物品太重不能保證安全移動(dòng)，那么找個(gè)人來幫幫你。

To lift an object from the floor, stand as close to the object as possible. Then kneel, resting one knee on the floor. Don't lift from a standing position with your waist bent or your knees locked.

       要從地面抬起一件物品，先站到盡可能靠近物品的地方。然后跪下，單膝著地。處于站立姿勢(shì)時(shí)腰部彎曲或膝蓋緊鎖，不應(yīng)該抬起重物。

2.Maintain the natural curve in your lower back

2.保持腰背部的自然彎曲

With one knee resting on the floor, tighten your core muscles — including the muscles in your abdomen, back and pelvis — and lift the object between your legs. Maintain the natural curve in your lower back, and don't hold your breath. Be careful to hold the object close to your body. Rest the object on your knee as you prepare to stand. 

       單膝著地，收緊你的核心肌肉——包括腹部、背部和骨盆的肌肉，然后在兩腿之間抬起物品。保持腰背部的自然彎曲，不要屏住呼吸。小心地托住物品，物品要靠近你的身體。將物品放到膝蓋上，準(zhǔn)備站起來。

3.Use your legs

3.用你的雙腿

As you stand, maintain the natural curve in your lower back and keep your core muscles tight. Use your leg muscles — not your back — to lift the object. 

       在你站起來的時(shí)候，繼續(xù)保持腰背部的自然曲線，保持收緊你的核心肌肉。用你的腿部肌肉——不是背部——去抬起物品。

4.Squatting instead of kneeling

 

4.蹲下代替跪下

As another option, squat rather than kneel to lift an object from the floor. Stand as close to the object as possible, positioning it between your knees as you squat. Keep your feet parallel, as shown here, or stagger one foot ahead of the other. It may help to tilt one edge of the box up to ensure a firm hold. 

       還有另一個(gè)選擇，通過蹲下而不是跪下來抬起地面上的物品。先站到盡量靠近物品的位置，在你蹲下時(shí)物品要在兩膝中間。保持雙腳平行，如圖中所示，或錯(cuò)開一只腳在另一只的前面。這可能有助于將盒子的一邊傾斜起來，以確保牢牢地握住。

5.Let your legs do the work

 

5.讓你的雙腿動(dòng)起來

As you stand, be careful to hold the object close to your body. Maintain the natural curve in your lower back, and keep your core muscles tight. Use your leg muscles — not your back — to lift the object.

       在你站起來的時(shí)候，小心地托住物品，物品要靠近你的身體。保持腰背部的自然彎曲，保持收緊你的核心肌肉。用你的腿部肌肉——不是背部——去抬起物品。

6.Avoid twisting

6.避免扭動(dòng)（身體）

When you're standing and ready to move, continue holding the object close to your body to decrease the strain on your lower back. Keep your core muscles tight. Turn by pivoting your feet, not your back. Avoid turning, twisting and lifting heavy objects above your waist.

       當(dāng)你站立并準(zhǔn)備移動(dòng)的時(shí)候，繼續(xù)靠近你的身體托住物品，以減少腰背部的拉力。保持收緊你的核心肌肉。以你的腳為軸轉(zhuǎn)動(dòng)，不是你的背部。避免轉(zhuǎn)動(dòng)、扭動(dòng)和在腰部以上舉起重物。