Many people hurt their backs when they try to lift heavy things from the floor. It is easy to hurt your back 1 when you try to pick up a heavy 2 . 3 , there is a correct way to lift things from the floor. If you pick up big or 4 objects correctly, you probably will not hurt your back.

　　To lift something from the floor correctly, first 5 your knees and squat down (蹲下). Keep your back 6 . Do not bend over from your waist; keep your back and hips and waist in a 7 . If you bend over, the muscles in your lower 8 can become hurt very easily. If you 9 your back and hips straight, the muscles are 10 , because they have much more 11 . The other muscles can then 12 the lower back muscles.

　　As you squat down, try to get as 13 to the object as possible. For example, if you are going to pick up a heavy box, squat down 14 in front of it. Maybe you will have to 15 your knees and legs. Put one knee on each side of the box. Remember 16 to keep your back straight.

　　Put your 17 under the object that is in front of you between your knees. To lift the object, you should stand up 18 . Use your 19 muscles in order to stand up. In other words, lift with your legs. 20 with your back.

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