Lift Like This Not That If You Want to Avoid Back Pain

Whether you lift items at work or during everyday activities like picking up groceries, how you lift matters. Lifting using the wrong form is one of the fastest ways to hurt your back.

Our Alliance Spine and Pain Centers team offers comprehensive care for back pain, but we’d rather help you prevent injuries by teaching you how to lift correctly. Here are the steps you should follow.

Plan before lifting

Before you move a muscle, plan to be sure you can safely lift and move an item without hurting yourself. Consider these issues:

• How heavy is it? A small package can still be quite heavy. Push it with your foot to get a sense of its weight.
• Is the item bulky, or does it have an awkward shape? Will you be able to get a good grip on it?
• Does something inside the box move around? An item that’s not packed correctly could move, shift the package’s weight, and cause you to pull your back or have an accident.
• Can you lift it alone, or do you need help? Using a team lift, a cart, or a hand truck is better than hurting your back.

It’s also important to know where you will place the object. Look at the path you plan to walk to get there, and remove any obstacles. Also note whether the path is uneven or slippery.

Be sure you use footwear that gives you good traction and will also help protect your feet if you accidentally drop the item.

How to lift safely

Follow these steps to lift and carry items to avoid back pain:

1. Stand close to the object with your feet shoulder-width apart.
2. Bend at the knees to squat down, staying as close to the item as possible.
3. Keep your back straight and your eyes forward.
4. Tighten your abdominal muscles and take a breath so you can exhale while lifting.
5. Lift with your legs, straightening them as you rise without arching your back.
6. Hold the item near your body and level with your belly button. The space between your mid-thigh and mid-chest is where you can carry the most weight with the least amount of stress on your back.
7. Don’t twist your body. If you must change direction, turn your whole body using your feet.
8. Walk with small steps, keeping your toes and knees facing the same direction.

Put the item down and rest as often as needed to avoid straining your back. Set the item down the same way — maintain a tight core, bend your knees and hips to squat down, and keep your back straight.

How proper lifting protects your back

Your leg muscles are stronger than the muscles in your back. That means your legs can generate more force and bear the strain of lifting better than your back.

If you bend at the waist and lift with your back, you place excessive pressure on your lower spine, increasing your risk of injuring the back muscles and ligaments, vertebrae, and discs. Bending instead of keeping your back straight also compresses the discs, adding extra strain that can cause disc bulging or herniation.

Twisting while lifting or carrying, holding the item away from your body, or lifting it over your head may force your spine out of alignment, potentially leading to injuries, degeneration, and pain.

Don’t wait to seek help for lower back pain

It only takes one lift to pull your back and cause a sudden injury. You could also gradually develop an overuse injury if you regularly lift items without using the best form, even if they’re only moderately heavy. 

No matter how your pain begins, don’t wait to seek help for back symptoms that don’t improve or get worse. Call Alliance Spine and Pain Centers today or book an appointment online with the experienced team at the largest interventional pain practice in the Southeast.