The Ultimate Guide to Lifting
By Sara Butler
If there’s one way to really hurt your back that may not seem like a big deal when you’re doing it, it’s during lifting. With back pain so prevalent among adults in the United States today, you have to take care of your back at every twist and turn. One of the most common ways people hurt their back is by lifting incorrectly. If you want to avoid serious back pain, then you need to follow the same steps your chiropractor would when lifting heavy objects.
Step No. 1: Think About It
Before you lift something, especially something large and heavy, you need to take a moment to think about it. This may sound like simple advice, but by taking the time to size up what you’re about to lift, you can determine ahead of time how you should go about it. Don’t be afraid to ask for help if it’s too large, and make sure to move any obstructions from your path before you pick it up.
Step No. 2: Consider your Balance and Stability
You need to maintain good stability and balance as you lift, so prepare yourself right. Your feet should be shoulder-width apart and the object should be held close to your body. This will help to distribute the weight more evenly. If it’s distributed too far from your body, then you can hurt your back. You don’t want to overload yourself.
Step No. 3: Hold On Tight
Make sure you have a good hold on whatever it is you’re lifting, otherwise it could slip and your reaction could end up injuring you. Avoid this by making sure you have a good grip on what you’re lifting.
Step No. 4: Bend Your Knees
You want to bend at your knees if you have to pick something up off the floor. You should never bend at your waist since this puts stress and strain on the muscles in your back and is a recipe for a back injury. You want to use the power in your legs and hips to lift, never your back.
Step No. 5: Pay Close Attention
You need to take your time as you lift and move, occasionally looking to where you’re stepping. If you don’t pay attention, then you could step on something or bump into something that can throw off your balance and lead to injury.
If you need more instruction on proper lifting technique, your chiropractor at The Joint is just the person to ask!
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.