How to Lift Properly? Techniques to Avoid Back Injuries at Work and Home

Lifting
objects,
whether
heavy
or
light,
is
a
part
of
daily
life
both
at
work
and
at
home.
But
improper
lifting
can
lead
to
serious
back
injuries,
disrupting
your
everyday
activities
and
causing
long-term
health
issues.

I’ve
learned
some
key
techniques
over
the
years
that
have
helped
me
avoid

back
pain
and
ensure
that
I’m
taking
care
of
my
body
while
handling
objects.
Let’s
explore
these
methods
together
so
you
can
stay
safe
and
healthy.

The
Basics
of
Proper
Lifting

Get
Close
to
the
Load

One
of
the
simplest
yet
most
effective
strategies
is
to
get
as
close
as
possible
to
whatever
you
are
picking
up.
Imagine
giving
the
object
a
hug—this
keeps
it
close
to
your
body,
significantly
reducing
the
strain
on
your
lower
back.

By
minimizing
the
distance
between
your
body
and
the
load,
you
leverage
your
core
and
reduce
the
risk
of
a
back
injury.

Maintain
Your
Natural
Curves

Your
body’s
natural
posture
includes
a
slight
curve
in
the
spine,
and
maintaining
this
while
lifting
is
crucial.
When
preparing
to
lift,
position
yourself
in
an
upright
stance
and
perform
a
squat
to
reach
the
object.
This
stance
ensures
that
your
spine
stays
aligned
and
supported
throughout
the
lift.

Engaging
your
core
is
vital
when
lifting.
Before
you
lift,
tighten
your
stomach
muscles—these
act
like
a
natural
corset
for
your
spine.
Remember,
breathing
is
important
too;
don’t
hold
your
breath
while
tightening
your
muscles.

Advanced
Lifting
Techniques

Lift
with
Your
Legs

The
legs
are
the
powerhouse
of
your
body.
When
lifting,
bend
at
the
knees
and
use
the
strength
of
your
legs
to
rise.

This
technique
takes
the
pressure
off
your
lower
back
and
places
it
on
your
thigh
muscles,
which
are
more
than
equipped
to
handle
heavy
loads.

Pivot,
Don’t
Twist

A
common
mistake
people
make
is
twisting
the
back
while
holding
a
heavy
object.
The
spine
isn’t
designed
for
sharp
twisting
movements
under
load.
Instead,
pivot
with
your
feet.

If
you
need
to
turn
while
carrying
the
load,
move
your
feet
in
the
direction
you
want
to
go,
keeping
your
hips
and
shoulders
aligned.

This
method
protects
your
back
by
ensuring
the
spine
moves
naturally
and
safely.

Common
Mistakes
to
Avoid

Lifting
with
a
Rounded
Back

This
poor
posture
puts
immense
pressure
on
the
lower
back,
especially
the
lumbar
region,
which
is
not
equipped
to
handle
heavy
loads
in
this
alignment.

It’s
crucial
to
keep
your
back
straight
and
maintain
the
natural
curves
of
your
spine
when
bending
to
lift
anything.
By
doing
so,
you
distribute
the
weight
more
evenly
and
reduce
the
risk
of
straining
your
back
muscles.

Overloading

Trying
to
lift
too
much
at
once
can
easily
lead
to
muscle
strain
and
even
more
severe
musculoskeletal
injuries.
It’s
often
more
practical
and
safer
to
make
several
smaller
trips
than
one
that
might
hurt
you.

Overloading
not
only
jeopardizes
your
back
but
also
can
lead
to
imbalanced
lifting,
where
one
side
of
your
body
takes
on
more
load
than
the
other,
potentially
causing
asymmetrical
injuries.
Evaluate
what
you
can
comfortably
carry,
and
don’t
hesitate
to
ask
for
help
with
heavier
items.

If
you
find
yourself
injured
due
to
overloading,
consulting
a

lawyer
for
back
injuries
can
provide
guidance
on
potential
claims
for
workplace
accidents
or
improper
training
scenarios.

Rushing

Taking
your
time
is
essential
when
it
comes
to
lifting.
Rushing
through
the
process
not
only
increases
the
chance
of
forgetting
proper
form
but
also
makes
you
more
susceptible
to
accidents
like
slips
or
falls.

When
you
rush,
your
body’s
alignment
may
be
compromised,
increasing
stress
on
all
the
wrong
places.

Ensure
you
assess
the
weight
and
your
path
before
lifting;
a
clear,
unhurried
approach
leads
to
safer
and
more
effective
handling
of
objects.

Real-Life
Application:
At
Work
and
Home

Applying
these
principles
can
vary
slightly
depending
on
the
environment—whether
you’re
at
work
or
handling
tasks
at
home.

At
Work

Consider
you’re
tasked
with
moving
supplies
in
a
storeroom.
Each
item
varies
in
weight
and
size.
By
applying
the
lifting
techniques,
you
not
only
keep
your
back
safe
but
also
maintain
a
higher
level
of
productivity.

For
very
heavy
or
bulky
items,
always
consider
using
mechanical
aids
like
a
dolly
or
forklift.
If
these
aren’t
available,
practicing
team
lifts
can
distribute
the
weight
more
evenly
and
make
the
task
easier.

At
Home

At
home,
you
might
not
think
much
about
lifting
technique
when
moving
a
sofa
or
carrying
groceries,
but
these
everyday
tasks
can
quickly
lead
to
back
strain
if
not
handled
properly.
When
rearranging
furniture,
take
your
time
to
clear
a
path
and
plan
your
moves
ahead.

For
groceries,
make
several
trips
instead
of
carrying
too
many
bags
at
once,
which
can
unevenly
distribute
weight
and
cause
imbalance.

FAQs

Wrapping
It
Up

Lifting
isn’t
just
about
getting
the
job
done.
It’s
about
doing
it
safely
and
smartly.
Each
time
you
lift,
take
a
moment
to
prepare
and
think
about
protecting
your
back.
These
extra
seconds
spent
can
save
you
from
days,
or
even
months,
of
potential
pain
and
discomfort.
Stay
safe,
and
remember
to
lift
smart!