Prevent Back Injuries by Learning to Lift Correctly
Back injuries can occur in an instant, especially when lifting of heavy objects is occurring. There are several safety tips that can be used to ensure that you are careful with your back and not in 
danger of a serious injury. Using a proper lifting technique will often prevent a back injury in the first place.
- Check your item out before you attempt to lift. Take the time to get an idea of what you will be lifting, because if you overcompensate and it is lighter, you can still be at risk for a back injury.
- Make sure the item is packed properly and balanced. If you pick up the item and it shifts, you can be in danger of an accident.
- Determine if it is easy to grip the package and if it is not, then try and find attachable handles or another way to maneuver the object.
- Get as close as you can to the object and use a ladder if you need to reach the item.
- Lift the object off the ground a bit before you attempt to lift it. This will make it easier to grip and handle properly.
- Use your legs to absorb the weight and not your back. Do not arch your back when attempting to move the package. Your legs should be shoulder width apart when you begin your lifting.
- Pick up your object and face it as you lift, do not turn or jerk the object in a manner that can cause your spine to mis-align during the lifting process. Try to keep your back straight.
- The load should be carried in the space between your shoulders and your waist, so there is less strain on your back muscles.
- Lead with your hips as you move the item so that the package is supported and at a centered gravity.
- Stretch first and let your back ease into the process of lifting. Take things slow and take a resting break if necessary. Getting in shape can also help your back because your abdominal muscles will strengthen and support your back.
Keeping your back healthy and in shape is also a great idea, regardless if you are picking up boxes or not. Consider massage to relieve tension in the muscles in the back and keep the back functioning properly. There are also chiropractors that can help ensure that your back is properly aligned. They can work magic on a misaligned back and whip it back into shape, so that it is stronger and better able to bare the weight of package lifting.
In summary, bend with your knees, keep yourself faced forward, keep the object centered towards the body and not in front, and lead with the hips and not the shoulders and you should keep your back protected and your package in the most stable position. These tips should ensure that you prevent back injuries and that your back is stable and ready to carry you around for many years to come.
For more information on preventing back injuries by lifting properly, click here.
Dr David M. Spitz is the founder and clinic director of the Chiropractic Health Center of Bristol, located in Bristol, CT. Since 1982, he has treated thousands of patients for various conditions ranging from neck and back pain, to migraine headaches. He specializes in treating patients who have suffered whiplash injuries and/or back injuries in a motor vehicle accident.
Dr Spitz was a volunteer EMT-I and a lieutenant for several years at the Burlington Volunteer Fire Department. He has lectured throughout CT on various topics including, chiropractic, stress management, headaches and preventing back injury in the workplace.
