Proper Lifting Techniques

To prevent future lower back problems, or to prevent making your problem worse, it’s very important to learn how to lift objects correctly. This is particularly vital for people whose professions or lifestyles mean that they routinely have to llift heavy items. Correct lifting technique is not difficult, simply follow these 4 rules:

1. Use the Correct Muscles

It may sound odd, but when lifting a heavy object, you should use the muscles in your legs and buttocks, rather than those in your back. Place your feet about shoulder width apart to provide a stable base, and bend your knees to lower yourself to the correct level to pick up the object.

2. Keep Your Back Straight

Your back should stay straight and vertical, not arched over the object. If you tighten your stomach muscles it will help to keep your spine straight. Allowing yourself to bend over horizontally will put a great deal of stress on your lumbar region and is to be avoided at all costs. Also, you should avoid any twisting motions when lifting.

3. Positioning the Object

The item you are trying to lift should be held as close to your body as possible. This reduces the amount of effort required to lift it, and therefore the amount of strain your are placing on your muscles and skeleton.

4. Don’t Overdo It

If you’re struggling to lift something, then stop and ask for assistance. Many people hate to ask for help, and would rather struggle on than admit that they need assistance. However, damaging your back by trying to lift something that is too heavy can leave you in pain for months, so ask away!