Lifting Techniques… How To Lift Properly
Author: Anna Hart
You will avoid back injury and pain when you learn and use
proper lifting techniques. If you already have back pain, you
will relieve it by doing all necessary lifting or carrying the
right way.
Many parents, grandparents, and daycare workers injure their
backs simply by improper lifting of children. They bend over to
lift a child from the floor or ground, and sharp back pain
attacks. Others incur back pain by lifting or moving furniture.
Some lift machinery or other heavy objects in the wrong way, and
may even incur chronic back pain as a result of poor lifting
techniques.
Lifting techniques are not difficult. Once you learn the simple
system below, and use it consistently, you will avoid serious
back injury.
Lifting Techniques: The 8-Step System
Follow these eight simple lifting techniques for good back
health.
1.Plan to lift. First, decide what you are going to do. Think
about what you will lift and where you will go with it. This
will prevent awkward, unexpected movements while holding the
object. If you are moving something to a different location,
clear a path. If you are working with a second person, agree on
your plan. Be sure both use good lifting techniques.
2.Hug the object. Hugging the object close to your body will
give you stability, and make you stronger. Get a firm hold on
the object, pull it close to your body, and keep it balanced
there.
3.Plant your feet. Place your feet firmly under you, placing
them about as far apart as your shoulders are. This will give
you the most solid support base for lifting. As you move, take
short steps.
4.Bend knees / straighten back. Take time to practice the
lifting motion the way a golfer practices a swing before hitting
the ball. Focus on keeping your back straight as you bend your
knees to stoop and lift.
5.Tighten your stomach. Tight stomach muscles will hold your
back in the proper position and prevent excess force on your
spine.
6.Lift with legs. Use the greater strength of your leg muscles
instead of your weaker back muscles. Bend your knees, not your
back, as you lower yourself to lift. Look upward to keep your
back straight.
7.Get help. Think of your back, not your ego. If the object is
so heavy or awkward that you feel strain, get someone to help.
8.Use a back support. If you lift regularly on the job or
around the home, you will benefit greatly from a back belt or
back support. You will support your lower back and maintain
better lifting posture. Of all lifting techniques, this one is
vital for workers.
Lifting techniques can be summed up by remembering four
phrases: straight back; close hug; no twisting; and eyes upward.
Master these and you will lift properly.
About The Author: ©2007, Anna Hart. Read Anna's articles at
http://www.backpainreliefblog
questions about lower back pain and its causes.
