1. Hold the object close to your body with both hands. 
  2. Avoid carrying more than 10 to 20 pounds if you have spinal osteoporosis. Divide groceries into smaller bags so that you don’t carry loads that are too heavy. 
  3. Avoid carrying objects like your purse or a backpack over one shoulder. Instead, carry them in your hands or use a fanny pack. If you use a backpack, put it over both shoulders.