Be sure you have a firm, secure grip. Always use your legs to lift, not your back or arms. Slowly straighten your legs. Keep the load close to your body. Lifting in Awkward Positions 1.
Long objects can be hard to carry.
Instead, support them on your shoulder, keeping the front end higher than the rear. These can be difficult to lift. If the object is above shoulder level, use a ladder to prevent overreaching. If it's under 25 pounds, slide it to you and hug it to your body as you descend. Reaching into a bin.