Twist and Shout: Spare Your Back With Proper Lifting Techniques
Back injury is best avoided at all costs. After the first time you have injured your back, it becomes more vulnerable to future injury. A back injury can alter your entire quality of life and possibly your livelihood, especially if it returns or becomes chronic. The time you take to use the right lifting mechanics is far less than the days, weeks, or months it can take to heal from a back injury.
Follow these basic rules to protect your back while lifting:
- Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other (karate stance).
- Squat down, bending at the hips and knees only. If necessary, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
- Maintain good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while maintaining a slight arch in your lower back.
- Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don’t twist as you lift.
- Hold the load as close to your body as possible, at the level of your belly button.
- Use your feet to change direction, taking small steps.
- Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
- Set down your load carefully, squatting with the knees and hips only.
To help prevent back injury stop yourself before casually picking up a light or heavy load and plan in your mind for the best way to lift what’s in front of you. This could include enlisting help from one or more people. When you do lift an object move slowly and carefully.