Lifting 101: How to Spare Your Back When You Change That Tire

What do the Red Bull Formula One team and myself have in common? For one, both our cars are powered by Honda, and while mine has the larger 1.8L engine, their 1.5L power unit makes roughly 5x the horsepower - approximately 750. And, we both change tires ourselves. Granted, their pit crew can change all four tires in just about 1.88 seconds (a world record!). Seriously. That fast. I, on the other hand, take slightly longer - 45 minutes or so. But hey, that also includes swapping out the summer carpets for winter mats.

Changing your own tires is something that most people won't likely do on their own. Have a flat? Call CAA. Time to put the winters on? Call your mechanic. Despite this fact, changing my tires yesterday reminded me of the importance of proper lifting technique. Yes, something as simple as lifting a tire, or anything heavy, can cause a world of hurt if done improperly.

A good description of proper lifting technique can be found here c/o WebMD. Here’s what it says:

✓ Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other (karate stance).

✓ Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).

✓ Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back. This is called neutral spine.

✓ Slowly lift by straightening your hips and knees (not your back - maintain neutral spine!). Keep your back straight, and don't twist as you lift.

✓ Hold the load as close to your body as possible, at the level of your belly button. This is crucial.

✓ Use your feet to change direction, taking small steps.

✓ Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.

✓ Set down your load carefully, squatting with the knees and hips only.

I've been changing my tires twice a year now for quite a while. Sure, I could take it to our mechanic, but there's a certain enjoyment derived from spending a little bit of time with a 3-tonne jack and a tire iron, and getting a little greasy.

I always employ all the tips listed above, with some modifications, as the wheel hub is only a foot off the ground, so while I don't have to lift the tire very high to get it on/off, I still need to be in the correct position to keep my posture neutral. I always roll the tire into position so I can minimize twisting when lifting it. I crouch down with a wide base of support (as described above) and maintain a straight (neutral spine!) back. I get a firm grip on both sides of the tire, and I rest my forearms on the tops of my quads (thighs) for extra support. Then I lift and on goes the tire.

While I know a̶l̶l most of you will never change tires on your own, it's good to be familiar with the process, just in case you need to put on your spare. Hopefully this post will help you 'spare' your back should that need ever arise!