Lifting heavy objects in an incorrect way could lead back, neck, leg or even arm pain. Back pain after incorrect lifting techniques is especially common; this is due to compression on the intervertebral discs as well as undue strain onto the muscles which support your back.
Here are a few tips to left safely:
- Plan ahead: Consider the path you will follow while lifting. Ensure that there are no obstructions. Carefully consider if you will need a second or third person to help you. Should you ask someone to assist you, be clear on the instructions for your lift.
- Hold the object close to your body: The greater the distance from the spine, the greater overall load on the spinal column and its surrounding muscles. Should the object have an uneven weight, hold the heaviest portion closest to your waist. Also get a good grip on the object you are going to lift.
- Ensure your feet are shoulder width apart: this is your most stable position, however be ready to move your feet during the lift.
- Back straight and knees bent: Keeping the back straight ensures that no undue strain is placed on you back during the lift.
- Lift with your legs: your legs are much stronger than back muscles. The power for the lift should be generated by your leg muscles as you straighten your knees.
- Tighten your stomach muscles as you lift: by tightening these muscles you will give your spine added support thereby preventing back injuries.
- Swivel your feet not your back: Should you need to turn during your lift, ensure that you swivel your feet instead of twisting your back. Twisting your back whilst in a bend position can lead to intervertebral disc damage or muscular strains.
