How to lift heavy things without hurting your back?

Last updated on September 28th, 2024 at 06:24 pm

Back pain sufferers, particularly those with sciatica, need to be very careful in their day-to-day activities. A wrong posture will not only halt the improvement of backache but can further aggravate the condition. One critical precaution is to use safe lifting techniques.

If you suffer from back pain, read it until the end. If you are a physiotherapist, you can share the video at the end of the article so that everyone benefits. So, let us get started.

How to prevent back injury when lifting

Before discussing safe lifting techniques, let me tell you the wrong technique we usually practice. It’s not safe for a back pain sufferer.

Wrong lifting technique.

Most of us instinctively bend at the lower back when picking up objects from the floor. Suppose you need to lift a bag that is lying on the floor. How will you do it?

You (including me) will reach to the bag by bending at the lower back, then we will grab the bag and again straighten yourself.

This is not safe. It strains the spine unnecessarily, increasing the risk of soft tissue damage. By bending at the lower back, we increase the pressure and strain on the back. Soft tissue damage inside the back will come under physical stress and further damage it.

So what is the safe technique?

The safest way to move a heavy object is to avoid bending at the hip and lower yourself by bending at the knee. Here’s how:

1. Start by Squatting: Keep your back straight and engage your core.
2. Reach Down with Your Hips and Knees Bent: Your spine should remain neutral.
3. Grip the Object Firmly: Make sure to keep it close to your body.
4. Use Your Legs to Stand Up: Push through your feet and avoid arching your back.

This technique distributes the weight evenly, using your stronger leg muscles rather than overloading your lower back. Additionally, if you have existing back pain, it’s advisable to seek a professional assessment before lifting heavy items.

Extra Tips:

• Avoid Twisting Movements: Always face the object directly and use your feet to turn.
• Warm Up: Prepare your muscles with some light stretching.
• Use Assistive Devices: Use equipment like trolleys to minimize strain whenever possible.

Combined with strength training and proper posture, these precautions can significantly reduce the risk of back injuries during lifting tasks.

For more visual guidance, check out this video on safe lifting techniques and stay mindful of your body’s limits.

Safe Lifting with Back Pain, Follow these precautions

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