How to lift properly when moving
Last weekend we moved our chiropractic office in with Lifestyle Fitness to 1st street in Livermore. I remembered how tiring and painful moving can be as we were all lifting heavy boxes of files, equipment and miscellaneous items that we collected over the years. At the end of the long weekend, I noticed that I felt pain in my lower back and thought of how easy it is to make mistakes in lifting heavy boxes and even lighter boxes repetitively and cause injuries. The pain I felt in my back made me think of the numerous patients I have seen over the years who came into see with the very same complaint! After being adjusted, I figured it would be a good idea to share some easy tips to moving and lifting to avoid injuries that can be costly and a nuisance.
- Before lifting, take a moment to think about what you’re about to do. Examine the object for sharp corners, slippery spots or other potential hazards. Know your limit and don’t try to exceed it. Ask for help if needed, or if possible, divide the load to make it lighter. Know where you are going to set the item down and make sure it, and your path are free of obstructions. Then follow these steps.
- Stand close to the load with your feet spread apart about shoulder width, with one foot slightly in front of the other for balance.
- Squat down bending at the knees (not your waist). Tuck your chin while keeping your back as vertical as possible.
- Get a firm grasp of the object before beginning the lift.
- Begin slowly lifting with your LEGS by straightening them. Never twist your body during this step.
- Once the lift is complete, keep the object as close to the body as possible. As the load’s center of gravity moves away from the body, there is a dramatic increase in stress to the lumbar region of the back.
- If you must turn while carrying the load, turn using your feet-not your torso.
- To place the object below the level of your waist, follow the same procedures in reverse order. Remember, keep your back as vertical as possible and bend at the knees.
If you don’t follow the above simple steps, it can be extremely easy to incur an injury to the spine and be out for days to weeks. In that case, be sure to get your spine checked by a Chiropractor so that you can get your injuries treated safely and quickly to avoid a chronic condition.
For more information on this topic please email me at drhaque [at] haquechiropractic [dot] com
