Before setting out to lift a heavy box, a piece of equipment, etc., lift it with your brain. Size it up and ask yourself if lifting this object by yourself is worth an aching back.
If you decide you can manage a heavy object by yourself, follow these back saving guidelines:
1. Stand as close to the object as possible.
2. Bend your knees (don't bend your waist).
3. Concentrate on lifting with your thigh muscles (not your back muscles). If your thigh muscles aren't up to the job, get someone to help you lift the thing.
4. While you're lifting, keep the object as close to your body as possible.
5. Don't twist your waist while you're carrying the object; if you must turn, turn with your feet.
Remember that pushing a heavy object is easier on your back than pulling.