The most common reason for people going to PT is low back pain. Low back pain can occur from a multitude of reasons, and one of the most common causes is lifting incorrectly. This can be lifting groceries, boxes, equipment, or children. Especially during the current climate, many adults, have found themselves with increased childcare duties for their grandkids. Adults are at higher risk of getting back pain when they move quickly from low level to higher level of activity, or from not lifting to lifting heavier weights. So as your lifting needs may change, here are some safe lifting tips to prepare you and keep you healthier longer.
Top 8 Safe Lifting Tips:
1. Plan the Lift: If you’re going to do more lifting than normal, try to plan it to reduce any extra work. For example, shorten the distance you will lift or carry the load. Remove any obstructions to reduce a chance of tripping. Or if you are unsure, ask someone for help.
2 Lift by doing a safe squat: What does this look like? The best way to think of it is to imagine you are taking a seat. Bend at your hips and knees as if you were to sit on a low seat so that your butt goes back and your chest comes forward as a counterbalance.
4. Do not round your back: As your butt goes back and your chest comes forward, keep your spine straight
5. Keep the weight close to you: Your strongest point and your center of balance are around your pelvis. If carrying anything or anyone, keep it close to your belly button or hip. If you are carrying a child, make sure you are frequently switching hips on which you carry them.
6. Have a wide base of support: Keep your feet wide to have a stronger and more balanced stance to safely lift heavy, awkwardly shaped, or moving objects.
7. Do not twist: A rule of thumb in to turn by using your feet. Step as you turn instead of keeping them glued to the ground.
8. Know your limits: If you need a rest or help, then ask for it. Do not push through pain, because likely it will just worsen if you do.
As always, if you do have pain, lose your balance, or fall, contact your family physician or trusted physical therapist at Action Potential to help you on the road to recovery.
Photo by Andre Jackson on Unsplash