Reaching down to pick up a pen, tool, piece of paper, or other small object may seem harmless. However, repeatedly bending forward at the waist can place unnecessary strain on the lower back, especially when the movement is rushed, awkward, or performed many times throughout the workday.
The golfer’s lift is a simple ergonomic technique that can reduce stress on the lower back when retrieving a lightweight object from the floor.
What Is the Golfer’s Lift?
The golfer’s lift gets its name from the movement golfers often use to retrieve a ball from the ground. Instead of bending entirely through the back, the individual shifts their weight onto one leg while allowing the opposite leg to extend behind them as a counterbalance.
When performed correctly, this technique helps keep the spine in a more neutral position and distributes the movement through the hip rather than relying primarily on the lower back.
How to Perform the Golfer’s Lift
To safely perform the golfer’s lift:
- Stand close to the object you want to retrieve.
- Place one hand on a stable surface, when available, for balance and support.
- Shift your weight onto one leg.
- Keep your back relatively straight as you hinge forward from the hip.
- Allow your opposite leg to extend behind you as a counterbalance.
- Reach down with your free hand and pick up the object.
- Tighten your abdominal muscles and use your supporting leg and hip to return to standing.
Move slowly and maintain control throughout the movement.
When Should You Use It?
The golfer’s lift is most appropriate for lightweight objects that can easily be picked up with one hand, such as:
- A pen or small office supply
- A dropped tool or part
- A piece of paper
- A lightweight item from a low shelf
- A golf ball or similarly small object
This technique can be especially useful when there is not enough room to squat or when frequent retrieval of small items is part of the job.
When Should You Choose a Different Technique?
The golfer’s lift is not appropriate for heavy, bulky, unstable, or two-handed objects. It may also be unsuitable for someone with poor balance, lower-extremity weakness, dizziness, or an injury that makes single-leg support uncomfortable.
For heavier objects, use an appropriate squat, partial-squat, or power-lift technique. Keep the load close to your body, maintain a stable base of support, and ask for assistance or use mechanical equipment when needed.
Small Movements Matter
Ergonomics is not limited to adjusting desks and chairs. It also includes how we move, reach, lift, carry, and complete routine tasks throughout the day.
One forward bend may not seem significant, but repeated awkward movements can gradually contribute to muscle fatigue and discomfort. Learning several safe lifting techniques allows employees to choose the movement that best fits the object, environment, and task.
The golfer’s lift is one small strategy that can make everyday movement more efficient while reducing unnecessary stress on the back.
