Whether you're rearranging furniture, picking up groceries, working out in the gym, or lifting heavy equipment at work, using the right lifting techniques can be crucial for protecting your back. .
As a chiropractor, we see firsthand how improper lifting techniques contribute to back pain, muscle strains, and even long-term spinal issues. The good news? With the right approach, you can protect your body, reduce the risk of injury, and improve overall movement efficiency
Safe Lifting Tips to Prevent Back Injury:
- Bend at your knees to lift with ease.
- Stand close to the load to maintain control and reduce strain.
- Position your feet shoulder-width apart for stability.
- Bend your knees and don’t arch your back to engage your leg muscles.
- Squat down and test the weight before attempting to lift.
- Ask for help if the object is too heavy or awkward to carry alone.
- Use your legs and arms, not your back or hips, to generate power for lifting.
- Move smoothly and avoid jerking motions that can strain muscles.
- Keep the load close to your body to maintain balance.
- Avoid twisting your spine while carrying the load. Instead, pivot with your feet.
- Lower the object carefully, bending your knees to control the descent.
Incorporating these simple yet effective lifting techniques into your daily routine can make a significant difference in preventing back injuries. Being mindful of how you lift helps keep your spine strong and pain-free.
If you’ve injured yourself while lifting, a chiropractor can help assess, diagnose, and treat the injury, getting you back to pain-free movement as quickly as possible
Stay safe, lift smart, and protect your body for the long run!
References:
- https://chiropractic.ca/lifting-tips-from-canadian-chiropractors/