Follow these tips to avoid compressing the spinal discs or straining your lower back when you are lifting:
1.Keep a wide base of support. Your feet should be shoulder-width apart.
2.Squat down, bending at the hips and knees only.
3.Keep good posture while keeping your upper back straight while having a slight arch in your lower back.
4.Keep your back straight, and don't twist as you lift.Hold the load as close to your body as possible, at the level of your belly button.
5.Slowly lift by straightening your hips and knees (not your back)
6.Use your feet to change direction, taking small steps.
7.Set down your load carefully, squatting with the knees and hips only.