Lifting is one of those day to day activities that we all have to do, but you can increase your risk of injury greatly if you don’t use proper form and technique.
When you lift and bend forward with your spine you put pressure on the discs and soft tissues that hold your spine together. The discs between the vertebra are particularly vulnerable when poor lifting technique is used.
Tips on lifting correctly
- Keep your feet shoulder width apart to widen your base of support
- You may have one foot slightly in front if a semi lunge is necessary
- Bend at you hips and knees allowing your lower back to remain straight
- Make sure you are able to handle the load to keep it as close to your body as possible
- Always attempt to grip the load with even effort and position of both arms
- Keep your lower tummy and pelvic floor core muscles engaged during the lift
- Avoid twisting when lifting or carrying a load
- If moving while lifting always keep the load close to your body but don’t lean too far back to compensate
Make your work and environment easier for lifting
- Always check the weight of the load and get help if necessary
- Wherever possible lift and carry heavy items with a trolley or hoist
- Repackage heavy articles to reduce the size and weight of individual loads
- Store loads that you move regularly at waist height to avoid repetitive bending or overhead lifting