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Lifting correctly to prevent back pain

Throughout our daily lives we have a constant need to lift objects to get all kinds of household and other tasks done. Ideally you would want to not perform any heavy lifting altogether, but sometimes that isn’t possible. So whenever possible, you want to employ the use of any assistive devices (such as a dolly).

Before you attempt any lifting whether with a device or not (always see if you can use a device, which in most cases you would be able to), first stop and think about the entire lifting task from start to finish. It is highly recommended that you do some stretches before lifting.

For lifting without any devices:

Stand in front of the object you need to move. Your feet should be shoulder width apart, with one foot slightly ahead of the other, and keep a minimum shoulder width or wider for support, as a wide base for support is needed.

Bending at the knees and hips only, slowly squat down, and ensure that your knees do not move forward beyond the line of your toes.

Maintain the correct posture by keeping your back straight, your shoulders back and your neck straight so that you are looking straight forward

Now, stretch your knees and hips to lift slowly and gradually, breathing normally and maintaining the natural curve in your lower back, holding the object as close as possible to your body.

Lead with your hips if you need to change direction as you take small steps, keeping shoulders aligned with your hips, and when putting the object down, do so the same way as you did lifting up with your knees and hips only