You can do it, put your back into it! - Proper lifting technique

Sometimes back pain and injuries can be avoided altogether by being mindful and proactive. Lifting things is a part of every day life but it can also be an easy way to hurt your back if done improperly. In some cases improper lifting can be the cause of either immediate or chronic pain; so it's definitely in your favour to lift properly to lessen your chance of injury and reduce the amount of stress on your spine and body!

I'm sure most of you have heard this one before, "lift with your legs, not with your back". Well, it's decent advice but not entirely accurate. Proper lifting technique does indeed require your back to share some of the lifting duties as well. Let's go over proper lifting technique step by step! 

• ​​Keep a wide base of support with your feet about shoulder width apart
• Squat down by bending at the hips and knees. Alternatively you can squat down and kneel on one knee, just make sure you keep your hips and knees bent at 90 degrees
• Maintain good posture! Keep your head up, push your chest out slightly, keep your shoulders back and make sure you've got an arch in your lower back so that you're engaging your back muscles instead of putting excess stress on your spine. (Just imagine you're a gorilla and keep your butt pushed back and slightly up! This will ensure that you maintain the arch in your lower back when you're squatting to lift).
• Get an even and balanced grip on either side of the object you're lifting
• Lift the object by slowly straightening your hips and knees (while maintaining the arch in your lower back!)
• Keep it held close to your body with your hips and shoulders in line
• To change direction, pivot your feet with small steps to allow you to then turn your whole body instead of twisting your back
• Do the steps oppositely to place the object down in front of you, making sure that you maintain that arch in your lower back (gorilla style!)

Proper squatting lifting technique

Proper kneeling lifting technique

While lifting things seems like a simple enough task, you really do need to be mindful as there are a variety of risks associated. Risk factors to keep in mind include:
​

• How heavy the object is that you need to lift
• The size and shape of the object can make it difficult to get an even grip on both sides
• If you need to carry the object over a long distance, consider putting it down part way to take a break
• The height of the object you're lifting may mean you don't need to squat down, but remember DO NOT TWIST and make sure to keep your hips and shoulders in line! (I really can't stress this enough!)
• If you need to be lifting things repetitively, remember that as your body gets tired your lifting technique may get sloppy. Be mindful and take your time!

Pivot your feet to change direction. Be sure that you DO NOT TWIST!

There you have it - proper lifting technique! Huzzah! Another thing I should mention is that two sets of hands are better than one! This is especially true for lifting those big, heavy and awkward shaped objects! So recruit a friend, family member, colleague or co-worker to help share the lifting load.

If you've been doing a lot of repetitive heavy lifting or maybe your body just hasn't been feeling quite right, it's probably a message from your body that maybe it's time to get your spine checked! Click HERE to make an appointment.

Oh, did I forget to mention to MAINTAIN THE ARCH in your lower back and NOT TO TWIST when you're lifting? Alright, well now you definitely know! 

---

BOOK ONLINE NOW

Thrive Chiropractic
214 Wellington Street
Kingston, ON
K7K 2Y7
(613) 217-1560