Back injuries are a common consequence of incorrect lifting techniques, and these can range from minor strains to severe disc injuries. For that, Dr Manuel Abreu will discuss the proper technique for lifting heavy objects, with a focus on back injury prevention.
Prepare for the Lift
Before lifting, take the time to size up the load. If it’s too heavy or an awkward size, consider asking for assistance. Ensure your path is clear, removing any potential trip hazards.
Take a Stable Stance
Dr Manuel Abreu Plant your feet shoulder-width apart for balance. Get close to the load, as the closer it is to your body, the less strain on your back.
The Power of the Squat
Bend your knees and hips and keep your back straight. Lower yourself down to the object in a controlled squat, and engage your core muscles to support your back.
Lift Smoothly
Keep the object close to your body as you stand up. Straighten your knees and lift by pushing your feet into the floor rather than pulling through your back.
No Twisting Please
Twisting while carrying a heavy load can cause damage to your spine. Instead, pivot using your feet to change direction.
Take it Down with Care
When setting the object down, use the same principles as lifting. Squat down, keep your back straight, and avoid twisting movements.
Conditioning Your Body
Maintaining a healthy weight, building strong core muscles, and staying flexible can help prevent back injuries. Exercise regularly, including strength and flexibility workouts, to keep your body ready for any heavy lifting.
Harnessing the Power of Ergonomics
In addition to using proper lifting techniques, look for ways to redesign the task to avoid heavy lifting. Use tools and devices to help, divide the load into smaller parts, or adjust storage places to minimize lifting and bending.
The Lift of Prevention
Back injuries due to improper lifting techniques can be easily prevented by following these critical steps. Dr Manuel Abreu Remember, the key is to listen to your body and not take unnecessary strain. So lift smart, not hard, and keep your back happy and healthy.