Proper lifting technique: lifting heavy objects without hurting your back
It’s no secret that lifting heavy objects can be dangerous to your back. In fact, improper lifting technique is one of the leading causes of back injuries globally.
“Low back pain is a common global problem. The point prevalence of low back pain (LBP) in 2017 was estimated to be about 7.5% of the global population or around 577.0 million people.”
www.iasp-pain.org/resources/fact-sheets/the-global-burden-of-low-back-pain
But what if there were another way? What if you could learn how to lift heavy objects without hurting your back? You can avoid lower back pain and stay healthy and strong with proper lifting techniques.
keep reading further down for
the 12 steps to consider when lifting
Proper lifting techniques considerations
Weight of objects
You first need to assess the weight of the object you’re trying to lift. If it’s too heavy for you to lift safely, don’t try to lift it! It’s essential to know your limits so that you can avoid injury.
If the object is too heavy for you to lift alone, ask someone for help. It’s always better to have two people lift a heavy object than to try to do it yourself and risk injury.
Awkward posture without proper lifting technique
When you’re lifting an object, be aware of your posture. You want to avoid awkward positions that could cause strain on your back.
For example, don’t bend over at the waist if you’re lifting an object from the ground. Instead, squat down and lift with your legs. This will help you avoid putting unnecessary strain on your back.
And when you’re carrying an object, hold it close to your body. This will help you maintain good posture and balance.
Frequent and long duration lifting
If you’re going to be lifting an object multiple times or for long periods of time, take breaks often. This will help you avoid fatigue, which can lead to back injuries.
Using proper form when lifting an object multiple times is also important. Remember to keep your back straight and avoid any awkward positions.
Lifting heavy objects is a part of life. But it doesn’t have to be painful. You can avoid back pain and stay strong and healthy with proper technique.
Inadequate hand hold
If you don’t have a good grip on the object you’re trying to lift, you could drop it. This could lead to serious injuries.
It’s essential to take a good grip on the object before you start to lift. Make sure your hands are in a comfortable position and that you have a firm grip.
You may also want to use gloves to help you get a good grip on the object.
Lifting a heavy object without Warm Up
It’s important to warm up before you start lifting heavy objects. This is because cold muscles are more likely to be injured.
Take a few minutes to do some light exercises or stretches before you start lifting. This will help increase blood flow to your muscles to perform properly and reduce the risk of injury.
Lifting without rest
Rest is essential when you’re lifting heavy objects. If you don’t take breaks, you could become fatigued. And when you’re tired, you’re more likely to make mistakes and injure yourself.
To prevent injury, take a break every 20 minutes or so when lifting. And make sure to get plenty of rest at night. If you’re not well-rested, your muscles will be weaker and more prone to injury.
Lifting without proper shoes
Wearing the wrong shoes can lead to injuries. For example, avoid shoes with high heels or shoes that are too loose.
Wear comfortable, supportive shoes when you’re lifting. And make sure to tie your shoes securely, so they don’t slip off while you’re lifting.
12 steps and considerations you should follow to lift something properly
Lifting a heavy object doesn’t have to be painful. You can avoid back pain and stay healthy and strong with proper technique.
1. Keep the object close:
Start by standing close to the object you want to lift.
2. Maintain a wide base of support:
Keep your feet about shoulder-width apart to maintain a wide base of support.
3. Squat down to meet the object:
Bend your hips and knees until your thighs are parallel to the ground. This will help you avoid strain on your back.
4. Tighten your core:
Before you lift the object, take a deep breath and brace through your abdominal muscles (stomach muscles).
Keeping your stomach muscles tight and back straight will help support your spine and maintain good posture.
5. Take a good grip on the object:
Make sure you have a good hold on the object before you start to lift it.
6. Lift with your legs:
Use your leg muscles to lift the object. Avoid rounding your back or lifting with your arms.
7. Make sure to keep your upper body upright and eyes straight ahead:
This will help you maintain good posture and avoid strain on your back.
8. Keep the object close to your body:
Hold the object close to your center of gravity so that you can maintain good balance.
9. Avoid awkward positions:
Be aware of your posture and avoid any positions that could cause strain on your back. This includes reaching too far forward to place an item down.
10. Don’t twist your body:
When lifting an object, avoid twisting your body. This can lead to injuries.
11. Set the object down carefully:
Set it down slowly and carefully when you’re finished with the object. Avoid any sudden movements that could cause strain on your back.
12. Take breaks often:
If you’re carrying loads multiple times or for an extended period, take breaks often to avoid fatigue.
Occupational Safety and Health Administration (OSHA)
The Occupational Safety and Health Administration (OSHA) is a federal agency that helps protect workers from injuries. OSHA has a set of guidelines for lifting heavy objects safely.
Some of the OSHA guidelines for lifting include:
- Wearing the proper clothing and shoes
- Using the correct lifting techniques
- Taking breaks often
- Getting adequate rest
- Lifting without a good warm-up
If you’re going to be lifting heavy objects, it’s important to warm up first. Cold muscles are more likely to be injured. So take a few minutes to do some light exercises or stretches before you start lifting.
Seeking further help
If you still have pain after trying these tips, it’s time to seek professional help. A physical therapist or other recognized health care provider can teach you safe lifting techniques and provide exercises to strengthen your back and core muscles.
If you have a history of back pain, it’s also a good idea to see an expert who understands spine and back pain. They can help you find the source of your pain and treat it accordingly.
Remember, proper lifting technique is essential for preventing back pain. But it’s also important to maintain a healthy lifestyle overall. A healthy diet and regular exercise will help you stay strong and avoid back pain.
PLEASE NOTE
PostureGeek.com does not provide medical advice. This information is for educational purposes only and is not intended to be a substitute for professional medical attention. The information provided should not replace the advice and expertise of an accredited health care provider. Any inquiry into your care and any potential impact on your health and wellbeing should be directed to your health care provider. All information is for educational purposes only and is not intended to be a substitute for professional medical care or treatment.