Here’s How:
1.Make a plan ahead before lifting.
Knowing what you’re doing and where you’re going will prevent you from making wrong movements while holding something heavy. Clear a path, and if you are lifting something with another person, make sure both of you agree on the plan and stay synchronized.
Knowing what you’re doing and where you’re going will prevent you from making wrong movements while holding something heavy. Clear a path, and if you are lifting something with another person, make sure both of you agree on the plan and stay synchronized.
2. Lift close to your body.
You will have more strength, and more stable while lifting if the object is held close to your body rather than at the end of your reach. Make sure you have a firm hold on the object you are lifting, and keep it balanced close to your body.
You will have more strength, and more stable while lifting if the object is held close to your body rather than at the end of your reach. Make sure you have a firm hold on the object you are lifting, and keep it balanced close to your body.
3. Feet shoulder width apart.
A firm base of support is important while lifting. Holding your feet too close together you might be unstable; too far apart you will have hinder movement. Keep the feet in the line of your shoulder width apart and take short steps.
A firm base of support is important while lifting. Holding your feet too close together you might be unstable; too far apart you will have hinder movement. Keep the feet in the line of your shoulder width apart and take short steps.
4. Bend your knees and keep your back straight.
Practice the lifting movement before you lift the object, and think about your movement before you lift. Focus on keeping you spine straight–raise and lower down to the ground by bending your knees.
Practice the lifting movement before you lift the object, and think about your movement before you lift. Focus on keeping you spine straight–raise and lower down to the ground by bending your knees.
5. Tighten your abdominal muscles.
Tightening your abdominal muscles will hold your back in a good lifting position and will help in preventing excessive force on the spine.
Tightening your abdominal muscles will hold your back in a good lifting position and will help in preventing excessive force on the spine.
6. Lift with your legs.
Your legs are stronger than your back muscles–let your strength work in your favor. Again, lower down to the ground by bending your knees, not your back. Keeping your eyes focused upwards helps to keep your back straight.
Your legs are stronger than your back muscles–let your strength work in your favor. Again, lower down to the ground by bending your knees, not your back. Keeping your eyes focused upwards helps to keep your back straight.
7. If you’re straining, get help.
If an object is too heavy or unusual shape, make sure you have someone around who can help you lift.
If an object is too heavy or unusual shape, make sure you have someone around who can help you lift.
8. Wear a belt or back support.
If lifting is part of your job or often lift at home, a back belt can help you maintain a better lifting posture.
If lifting is part of your job or often lift at home, a back belt can help you maintain a better lifting posture.
Tips for lifting:
-Never bend your back to pick something up.
-It’s just not worth to hurt yourself with that inappropriate lifting technique.
-Hold the object close to your body.
-You are a much more stable lifter if you’re not reaching for an object.
-Don’t twist or bend.
-Face in the direction you are walking. If you need to turn, stop, turn in small steps, and then continue walking.
-Remember to look up.
-Looking slightly upwards will help you maintain a better position of the spine.
