Lifting is part of life. Whether it’s a shopping bag, a child, a suitcase or a laundry basket, you use your body to move things every day. But what if lifting feels like it always leads to pain or flare-ups?

You might have been told to lift with a “straight back” or “bend your knees”, but that advice alone often misses the full picture. Lifting safely and comfortably is less about perfect form and more about making the task easier on your whole system.

Let’s break it down.

Why lifting can feel painful

Lifting pain isn’t always about damage. More often, it’s about how prepared your body feels for the effort and how sensitised your system is at that moment.

Here’s what makes lifting harder:

• Muscle tension from stress. If you’re already tense, your muscles may feel stiffer and more reactive.
• Low movement variety. If you haven’t done much bending or lifting lately, your body might not feel confident in those movements.
• Sensitivity in your nervous system. Ongoing pain, poor sleep or fear of injury can make your brain more protective, even during normal tasks.
• Lifting in a rush. Quick, jerky movements are more likely to trigger discomfort.

Pain is a protective response. That means your brain may be warning you not because something is damaged, but because it feels uncertain or underprepared.

Make lifting easier with these simple shifts

You don’t need a gym coach to lift safely. You just need to listen to your body and support it better. Try these tips:

• Keep the load close. Hug the object towards your body to reduce the strain on your back and arms.
• Use your legs and hips. They are strong and designed to handle force. Let them do the heavy work.
• Breathe and relax. Holding your breath or tensing your jaw adds pressure. Exhale as you lift.
• Avoid twisting while lifting. Instead, move your feet to turn. It keeps your joints aligned and balanced.
• Lift in stages if needed. If something feels heavy, lift partway, rest it on a surface, then continue.

Build confidence in lifting over time

If you’ve had pain with lifting in the past, your body might feel cautious. That’s natural. Here’s how to rebuild your trust in movement:

• Start small. Use light objects and focus on smooth, steady movement.
• Practice often. Repeating lifts with good awareness helps your brain and body feel safer.
• Strengthen gradually. Resistance exercises, even with tins or water bottles, build your lifting ability.
• Challenge your fears. The more you avoid lifting, the more threatening it feels. Ease back in with support and patience.

In summary

Lifting does not have to equal pain. It is a regular part of daily life, and your body is built to handle it. If lifting is hurting right now, it often means your system is feeling overworked or underprepared, not broken.

By using small changes in how you move, breathing more freely and building up your strength over time, you can make lifting easier, more natural and less painful.

You are not fragile. With the right approach, lifting can become something your body handles with ease and confidence again.

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