Have you ever heard someone say, “I was picking something up off the floor when my back just gave out”? Injuries can happen from what appears to be out of nowhere — without much or any warning at all. Something seemingly simple like picking up your keys or sweeping the bathroom floor can leave you with a sprain or strain.

Whether you’re at work or home, we want you to be safe and healthy. So, here are a few lifting tips worth taking note of.

Get into a wide stance

Before bending down, your feet should be about twice shoulder-width apart like an athlete. This not only keeps your knees from bending so far, but also moves your legs and knees out of the way so you can get closer to what you’re picking up.

Lift like an elevator, not like a crane

This means lifting straight up with your legs, not at an angle with your back. Make sure your hips are down and your chin is up.

Use the corner for leverage

Lifting from a corner helps you to get closer to the load because your knees aren’t in the way. Get as close as you can to what you’re picking up, get into a wide stance, lower your body like an elevator and pick it up from the corners.

Talk with your manager about any safety issues, concerns or questions you may have.

Tips to help you stretch safely

After work, before or after exercise, or just because you feel like it — it’s a good idea to stretch.

Warm up with five to 10 minutes of light activity before stretching.
Keep your stretching gentle.
Don’t bounce.
If you feel pain, you’ve stretched too far.
If you have any health conditions or injuries, talk to your doctor about which stretches are right for you.

Here are some stretches from the Mayo Clinic we tried and think you may find easy and beneficial.

Upper back stretch

Stand with your arms stretched out in front of you, parallel to the ground.
Move your arms backward with elbows slightly bent to pull your shoulder blades together.

Hold for 30 seconds.

Neck stretch

Begin with your neck in midline position. Your head should be centered and not tilted forward, back or to the side.
Gently bend your neck as if attempting to touch your left ear to your left shoulder.
Stop when you feel a stretch in the right side of your neck.
Hold position for 30 seconds.
Return to starting position.
Repeat for the right side.

Shoulder stretch

Bring your left arm across your body and hold it with your right arm, either above or below the elbow.
Hold for 30 seconds.
Repeat by switching arms.

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Calf stretch

Facing a wall, lean forward and place both hands on the wall shoulder width apart.
Place your right foot behind your left foot.
Slowly bend your left leg forward. Keep your right knee straight and heels planted on the floor.
Hold your back straight and lean with your hips forward until you feel a stretch in the calf of the extended leg. Keep your feet straight.
Hold for 30 seconds.
Switch legs and repeat.

Quadriceps stretch

Stand near a wall on one leg.
Bend your knee, gently grab your ankle and pull your heel toward your buttock.
Make sure you are standing up straight and keeping your knees close together. (You should feel a slight pull in the front of your thigh and hip.)
Hold for 30 seconds.
Switch legs and repeat.

Hamstring stretch

Sit on the floor with your legs stretched out in front of you, keeping your knees straight.
Reach straight out with your hands, lean your upper body forward and bring your chest towards your thigh.
Extend to your comfort level and hold for 30 seconds.
Release and repeat 2-3 times.

Lower back stretch

Lie on your back.
Slowly lift both knees to your chest.
Wrap your arms around your legs just below your knees, and pull them to your chest.
Hold the stretch for 30 seconds.
Repeat 2-3 times.

Proper lifting and stretching now can save you later