Follow these guidelines for lifting to avoid injuring the discs of your lower back:

• Lift with your legs, not your back, by squatting and bending your knees. Rise slowly. See an illustration of how to lift with your legs rather than your back.
• Try to avoid situations in which you must lift by bending forward at the waist.
• Keep your upper back straight while maintaining a slight arch in your lower back.
• Keep the load as close to your body as possible, at the level of your navel.
• Never lift a heavy object above shoulder level.
• Avoid turning or twisting your body while holding a heavy object.