1. Bend through your knees, hips, and ankles so that the object is at waist level.
  2. Bring the object close to you with both hands.
  3. Return to the upright position by pushing through your legs.
  4. Maintain erect spinal position throughout the lift by keeping your head and chest up and your stomach muscles tight.
  5. Don’t lift more than 10 to 20 pounds if you have spinal osteoporosis.