Please…Lift With Your Legs!

Jan 31

We are expert multi-taskers but sometimes we forget to slow down and think about ourselves in the moment, too. Back pain from lifting heavy objects is one of the most common complaints I hear from clients - injury can happen so quickly! Here are five tips that will help prevent it from starting.

Tip #1

Try to avoid lifting objects that are over 20 pounds and lifting above waist level. I know this one’s not easy especially if you need to lift often at your job or if you’re a parent with little kids. If this feels impossible to do, then ask yourself, “how can I minimize the amount of lifting I need to do each day?” Maybe you can ask for help from your spouse. Or maybe you can take on a different task and let your coworker do the heavy lifting today.

Tip #2

Practice this sequence when lifting something heavy to prevent back pain:

Stand with a wide stance close to the object you’re trying to pick up, and keep your feet on the ground.
Tighten your stomach muscles along with a Kegel and lift the object using your legs.
Remember to keep your back straight and bend at your knees and hips.

Tip #3

Avoid twisting! Always move your feet forward when lifting an object.

Tip #4

When walking with the heavy object, hold it close to your body with your arms bent. Keeping your stomach muscles tight, take small steps and go slowly.

Tip #5

To lower the object, hold it close to your body, tighten your stomach muscles, and bend your hips and knees. Whatever you do, stay away from bending forward at the waist with your knees straight…that’s a recipe for back pain!