Proper Lifting Techniques to Avoid Back Injuries
If you’ve ever injured your back, you know just how much it can affect your life. When your back hurts, it’s hard to do the things you need to do, not to mention all the things you love. You can avoid a back injury at work or at home by simply using the proper techniques when lifting heavy items.
– Think first
Before you even reach for something heavy, think about where you’re going to move it to and how you’ll get there. It’s better safe than sorry too, so if it seems too heavy to lift on your own, enlist some help.
– Keep it close
The best thing you can do when lifting any heavy object is to keep it as close to your body as possible. This provides more stability which can keep your back safe during the lift.
– Put your feet in the right position
When lifting something heavy, your feet need to be that solid foundation. Keep them shoulder-width apart. As you move, take small steps and be patient to keep that stability intact and avoid injury.
– Bend at your knees
For anything that you must lift from off the floor or on a low shelf, start in a squat before picking it up. Keep your chin tucked and your back straight as you go into the lift. You’ll want to rest the item on one knee as you move into a standing position from there.
– Use your legs
One of the biggest reasons people injure their backs while lifting is because they don’t use their legs. Your leg muscles are bigger and stronger than the ones in your back. Using them to help you lift will help you prevent from back aches and pains.
– Engage your stomach muscles
As you lift that heavy object, tighten up those abs. Your core muscles keep your spine in the proper lifting position when you engage them. This keeps that extra weight from leading to an injury.
– Avoid twisting
While you carry that heavy object, make sure your body is facing in the direction you’re going. Do not twist your spine as you walk, or when you finally set that heavy item down. When turning is required, make sure you do it in small steps leading with your hips rather than your torso.
– Balance your load
You will wind up with a painful back injury if you lift and carry something heavy on one side of your body. It puts uneven pressure on your spine that you’re sure to feel later on.
Safe lifting techniques like these will help keep you from injuring your back. To keep your back healthy, call In Your Home Therapy to come to you at your convenience for chiropractic services, massage therapy, and physiotherapy.
