Important Tips To Avoid Back Pain When Lifting Objects
Lifting heavy objects is one of the main reasons why people end up needing a spine chiropractor. Lifting a heavy object with the support of the back strains it, which leads to back pain and other issues. It can happen to you whether you’re at work, home or gym. The extent of injury depends on the way you lift the object.
That’s why you need proper technique when lifting anything to avoid back pain, joint issues and other problems. We'll discuss some methods in this post.
This technique is better suited for lifting objects from the ground and recommended by a chiropractor in Denver.
- Evaluate The Load And Surrounding
See if the load can be handled by you. If it seems too heavy, don’t try it alone. See whether the area allows for proper footing. Make sure there isn’t anything that would cause you to trip.
Stand near the object with feet a shoulder-width apart and one foot slightly ahead.
Never bend your back to lift something up. Squat down until you’re below parallel, i.e. your hip is below the knee. This activates the larger muscles in your body, better suited for lifting, and takes the strain away from other muscles. Keep your back straight by keeping your chest forward and tucking your chin in.
Grip the load firmly making sure that it’s close to your body. The closer the load is to your center of gravity the easier it will be to lift.
Don’t stand up quickly, lift it slowly by pushing with your legs and straightening the hips. Don’t bend the back and avoid twisting the torso. If you have to change direction, then lead with your hips.
Squat down slowly to place the load on the ground.
This position is ideal for lifting heavy objects in awkward positions. When you squat down, kneel behind the object and lift it onto the bent knee. You can straighten the back knee to move forward or push with the front knee to move back. It depends on where you want to move. You can point the chest down but the back must remain straight at all times.
This technique is useful when you have to move something heavy above your waist level. It’s almost like tossing an item in a controlled manner. You move towards the object and swing it to the surface. The momentum carries the weight off the floor and to its destination almost effortlessly.
This method is useful for picking small items out of a bin or off the floor. It's often used by golfers to pick up the ball. You lift one leg backward and bend the opposite hip and body parallel to the ground. Use one arm to pick the item and the other to hold a stationary object for support. Despite your chest pointing to the ground, your back remains straight due to the leg lifted behind.
These are some ways in which you can avoid back injuries when lifting heavy objects. You might not be able to use them every time depending on the situation. But try to use them whenever possible.
- Don’t lift objects that seem too heavy for you by yourself. Get help if you need to.
- Make sure that the object is tightly packed. If it’s wobbly, it may come apart when you move it leading to injury. The object may fall on your feet or you might react by jerking your back or tensing a muscle quickly.
- Wear footwear with a good grip to avoid slipping. Do not lift with high heels on. Wear tightly-laced shoes with low-heels.
- Take breaks in between when lifting multiple objects over a long time.
- Stretch your body to loosen up your muscles before you start lifting.
- Exercise regularly to strengthen your body.
