Lifting heavy objects incorrectly is one of the leading causes of muscular and bone injuries in the lower back, mid back, neck, wrist, and elbow.
Safe lifting techniques.
- Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
- Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
- Keep 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 having a slight arch in your lower back.
- Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and do not 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.
Keep in mind.
- Do not attempt to lift by bending forward.
- Always bend your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift.
- Avoid turning and twisting your body while lifting or holding a heavy object
- Never lift a heavy object above shoulder level.
- Never hold your breath (increase the pressure in abdominal and effect lower back).
- For any injuries book in to see your Physio.