Tips on lifting


Lifting can strain your back and lifting badly can lead to injury.  Lifting when repetitive, in a hurry, when stressed or very tired carries a high risk for back strain, even of very light objects,  If its heavy then take time, get close to it and keep the back straight, use the strength in your legs and engage your abdominal stabilizers!

They are the “engine room” or “foundation” of all movements and are very important in injury prevention.

If you don’t know what this means then ask your osteopath, personal trainer or exercise therapist.

8 Tips On Lifting To Avoid Damaging Your Back
  1. Think before lifting. Plan the lift. Can handling aids be used? Where is the load going? Is the load too heavy for one person? Do you need help?
  2. Adopt a stable position. Your feet should be apart with one leg slightly forward to maintain balance (alongside the load, if it’s on the ground).
  3. Be prepared to move your feet during the lift to maintain their stability.
  4. Get a good hold. The load should be hugged as close as possible to the body at hip level.
  5. At the start of the lift, slight bending of the back, hips and knees is preferable to fully bending the back or fully bending the hips and knees.
  6. Don’t bend the back any further while lifting. This can happen if the legs begin to straighten too early during the lift, putting pressure on the back.
  7. Change directions with your feet, not your back. To avoid a twist, take a step or steps when necessary.
  8. When lowering, face the place you have selected and lower the load slowly, bending your knees, never your back and let your legs do the work.

Hertfordshire Osteopath Maxwell Clinic
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