Protect Your Back With These Simple Tips For Lifting

  1. Think “safety” before lifting anything. Access the size and weight of what you need to lift.Do you need help? Have you cleared a safe path? Do you know what you’re going to do the item once it’s moved?
  2. Keep the item close to your body as you lift it. By keeping the object close to your body rather than at the end of your reach, you’ll have more strength and control and offer your back considerable support.
  3. Keep your feet shoulder-width apart. A solid base of support is important while lifting. If your feet are too close together you’ll be unstable while feet too far apart will hinder movement. Try to keep feet shoulder width apart and take short steps.
  4. Bend your knees and keep your back straight. Focus on keeping your spine straight and letting your legs do the work. Don’t bend your back and don’t twist your torso.
  5. Use your core for stabilization. Tightening your abdominal muscles will hold your back in a good lifting position and ease strain.
  6. Lift with your legs. Your legs muscles are far stronger than your back muscles so put them to work! Bend your knees, not your back. And remember to employ the same techniques when lowering that heavy object to the floor.
  7. If you’re straining, stop and recruit someone to help. A back injury can happen quickly. Listen to your body. If you’re straining stop immediately and get help.
  8. Wear a belt or back support if you do frequent or heavy lifting regularly at home or work. A back belt can support your low back by helping you maintain a better lifting posture.

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