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5 Top Tips For Heavy Lifting

safe-liftingIt is important to take care when heavy lifting! Our spines are strong and flexible but can be injured if the proper lifting techniques aren’t utilised.

Low back pain is common with incorrect lifting posture, mainly ligament and muscle strains. Disc bulges can also be caused or made worse by lifting.

There are many reasons for lifting – manual work, DIY, and lifting children. It is always important to be mindful when partaking in these movements to avoid pain and injury.

1. Keep Your Feet Apart - Make sure your legs are at least hip width apart so lifting with a broad base as this will make your more stable. Keep your shoulders, hips and knees pointing in the same direction.

2. Hold The Load Close To You - Carry load close to your body so you are able to support the weight and prevent injury. Keep elbows bent and to your side to minimise the stress and load put on your back.

3. Lift With Your Legs - It is very important to lift with your legs and not your back. Avoid bending from the waist as this will stress the joints and ligaments of your low back.

Ensure you always lift with bent knees!

4. Lift in One Smooth Motion - Ensure you are lifting in one smooth motion utilising your legs.

5. Turn with Your Feet Not Your Waist- Never lift whilst twisting at the waist as spinal muscles and ligaments are easily strained with twisting movements! If you wish to turn, turn your whole body using your feet not your back.

The British Chiropractic Association Lifting Video

Have a watch of this short video put together by the British Chiropractic Association on how to improve your lifting posture. bit.ly/posturelifting

Call Us Today

If you have injured your back from lifting it is important to get seen sooner rather than later.

If you are suffering from back pain or would like more advice on lifting do not hesitate to contact a chiropractor today.

British Chiropractic Association

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