Lift Lightly

Common mistake: Lifting too much; poor lifting posture.

Typical tasks: Taking out trash; hoisting laundry baskets; moving furniture; lifting cleaning buckets, boxes.

Safe solutions:

Squat, keeping back straight as you lift straight up.
Hold loads close to your body to minimize strain on back. 
When possible, use wheeled carts to transport supplies.
Don’t lift heavy or awkward loads by yourself; find a family member or friend to help.

Push Painlessly

Common mistake: Pulling instead of pushing; leaning from waist; overextending arms; bending wrists.

Typical tasks: Mopping; sweeping; vacuuming; moving objects.

Safe solutions:

Push objects; don’t pull.
Keep head up and in line with your spine.
Avoid thrusting your arm back and forth. Instead walk with mop, broom or vacuum with arms in relaxed position.
When sweeping, use flat-head brooms and push with leading edge. Sweep all areas into one pile and pick up with vacuum or long-handled dustpan. 
When mopping, frequently change mopping styles to alternate stress on muscles. For example, switch between figure 8s and rocking side-to-side.
Avoid stressing wrists by keeping them straight, not bent, when holding handles.

Smart Tips for All Tasks

To avoid fatiguing joints and muscles by working them too hard too long, apply these tips to any task:

Alternate leading hands when possible.
Alternate sitting and standing tasks.
Alternate different types of motions. For example, switch between folding clothes and sweeping.
Stand up and gently stretch every 15 minutes.