Back Problems: Proper Lifting
Back Problems: Proper LiftingSkip to the navigationIntroductionNo one is immune to having a back injury.
Whether you have a strong back or have hurt your back before, it is well worth
it to: - Stop yourself before
casually picking up a light or heavy load.
- Plan in your mind for the best way to lift what's in front of
you. This could include enlisting help from one or more
people.
- Lift and move slowly and
carefully.
The time you take to use the right lifting mechanics is far
less than the days, weeks, or months it can take to heal from a back
injury. How can I lift without hurting my back?Follow these basic rules to
protect your back while lifting: - Keep a wide base of support. Your feet should be shoulder-width apart, with one foot
slightly ahead of the other (karate stance).
- Squat down, bending at the hips and knees only. If needed,
put one knee to the floor and your other knee in front of you, bent at a right
angle (half kneeling).
- Maintain good posture. Look straight ahead, and keep your back straight, your chest
out, and your shoulders back. This helps keep your upper back straight while
maintaining a slight arch in your lower back.
- Slowly lift by straightening your hips and knees (not your
back). Keep your back straight, and don't twist as you lift.
- Hold the load as close to your body as possible, at the level
of your belly button.
- Use your feet to
change direction, taking small steps.
- Lead with your hips as you change direction. Keep your shoulders in line with your
hips as you move.
- Set down your load
carefully, squatting with the knees and hips only.
CreditsByHealthwise Staff
Primary Medical ReviewerWilliam H. Blahd, Jr., MD, FACEP - Emergency Medicine
Adam Husney, MD - Family Medicine
Kathleen Romito, MD - Family Medicine
Specialist Medical ReviewerJoan Rigg, PT, OCS - Physical Therapy Current as ofMarch 21, 2017 Current as of:
March 21, 2017 Last modified on: 8 September 2017
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