Improper lifting technique can cause neck, shoulder, and back pain, and possibly even more serious injuries.
Learning the proper way to lift will help you minimize the risk of pain and injury.
- Plan ahead before lifting heavy objects. Make sure you have a clear path. This will help you avoid any awkward or sudden movements that can strain your muscles.
- Test an object's weight before lifting by pushing it with your foot. If it seems too heavy, ask for help.
- Lift with your legs, not with your back. Don’t lean over an object with a rounded or slouched back. Stand close to the object and face it, then bend at your hips and knees, keeping your back as straight as possible, as you lift with your legs.
- Keep your feet shoulder-width apart and maintain your balance by distributing the object's weight evenly on both sides of your body.
- Don't try to do too much at once. If an object is too heavy or awkward to carry by yourself, ask for help.
Rather than carrying multiple boxes that could shift or fall, carry one box at a time and make a few extra trips. You'll get in more steps and reduce the risk of injury from carrying too much at once.
If your job requires a lot of lifting, a physical therapist can help you learn proper body mechanics to reduce strain and stay injury-free. If you’re already experiencing back pain from lifting, or for any reason, a physical therapist can help you recover and move more comfortably. Early guidance and education can help prevent minor issues from becoming long-term problems.
Physical therapists are movement experts. They improve quality of life through hands-on care, patient education, and prescribed movement. You can contact a physical therapist directly for an evaluation. To find a physical therapist in your area, visit Find a PT.
