What tips can I use to safely lift heavy objects without hurting my back?

by | Nov 9, 2020 | Blog

Most people have experienced an episode where, having lifted something either too heavy or incorrectly, their back definitely lets them know about it, either at the time or afterwards!  Hasty decisions can cause a lifetime of pain.  So how can one safely lift heavy objects without hurting the back?

  • A Chinese proverb, “Planning is the prelude to any successful action”, so assess the situation and plan before you lift anything.
  • Picking up an object by bending forward over it, grasping it and then twisting your back whilst picking it up, is a guaranteed way of injuring yourself.
  • We all have different strengths and abilities. If you are straining at any point in lifting an object, IT IS too heavy.  Ask someone to share the load and help you.  Please rather ask, it’s less of a blow to one’s ego than having to ask someone to help carry you out because you’ve injured your back.
  • Position your legs about shoulder-width apart and bend your knees so that you are in a squat position. Keep your back in a neutral position, adopt a steady position and get a good grip on the object.  Pick the object up, keeping it close to your chest, push up with your legs whilst keeping your back straight.
  • Setting the object back down is just as important. Again, do not bend over and twist when placing it down.  Adopt a squat position whilst keeping your back straight and lower yourself and the object back down by bending your legs.

These techniques will save your back with any heavy lifting that you may need to do.  A happy back is key to a happy and healthy mind and body.

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Take care,
Dr Monica

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