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Lifting objects might seem simple, but using safe lifting techniques is crucial to prevent back pain and injuries. Practicing proper form is essential, especially when dealing with heavy objects without assistance. Let’s take a deeper dive on the tips you need to follow when lifting heavy objects without pushing your body too much and never underestimate the importance of safe lifting!
The first step towards lifting a heavy object from point A to B is to observe the route. It must be clear from any obstacles so that you won’t trip or drop the object. It is especially crucial when lifting heavy loads or something huge enough to obstruct your view. It is a major safety step that you mustn’t ignore to prevent injuries to yourself or damage to the object.
Have you ever heard of muscle memory? It’s how you feel okay after exercising for a while compared to the first time. It is because your muscles get used to the resistance. Calling muscles to lift heavy objects all of a sudden is a potential back injury-threatening issue. Thus, a bit of stretching will make the muscles and above all, your body, ready for some strenuous lifting.
The stretches will get your blood flowing meaning the muscles doing the lifting tasks will have enough oxygen and nutrients to keep them active and less fatigue. It speeds up the recovery process once you are done with the tasks.
When lifting a heavy object, you must have a wide base of support. What this means is, you must keep the feet shoulder-width apart which gives your body enough support to lift an object. Keeping the feet too wide will make it difficult to lift the object while keeping it too close will trouble your balance.
Imagine two situations – first is when you are lifting a 1Kg dumbbell close to your body and second is when you hold it slightly further such as a dumbbell front raise or lateral raise. Which do you think will have a greater impact?
Holding the object closer and with a good grip is one of the top safe lifting techniques experts recommend. It ensures proper weight distribution while allowing you to utilize the stretch of both arms and shoulders to lift the item with less fatigue. Moreover, it also prevents probable back injuries while lifting heavy items.
The question is, How do you lift an object off the ground? We would assume by bending your back. However, that’s ill-fated and you are certainly destined to get back pain due to the same. The proper lifting form is to squat as close to the object as you can. For this, you have to bend your hips and knees and keep the buttocks out but ensure you have a good base support.
Believe it or not, most of the people who complain about back pain have bad posture. Here’s how you can maintain a good posture preventing back injuries while lifting.
First up, look straight ahead and keep your back straight. This will put less strain on the neck and back. Keep the shoulders back and chest out; the hips and knees bent when lifting the object. It is better to utilize muscles in the legs and hoops rather than simply attempting to pick up an object using your arms and back support. Make sure that your legs are pushing upwards when lifting that gives the muscles the strength to lift the object properly.
Once you get a good hold of the object, lift it slowly. Picking it up immediately will give your body less time to react. Make sure that you breathe when lifting the item.
As someone lifting a heavy good, balance is crucial. If you lean sideways or twist, be it deliberately or unintentionally, this will add strain on your back. It could offset your balance needed to carry the item. It means your spine has to endure more stress which is directly proportional to how heavy the object is.
Take smaller steps if needed to prevent potential lower back injuries. Consider using a cart or other forms of transport if the destination is too far. You can even place a table or something tall enough to offload the object in the middle and relax a bit before continuing to the endpoint. You can use your feet to change directions while keeping the body aligned. The primary objective is to keep the object closer to the body to ward off any back pain.
Finally, it’s time to settle down the heavy object to its destination. The proper lifting form here is to reverse the order. Walk to the final location you intend to unload the item and squat slowly while ensuring proper posture and safe lifting techniques mentioned earlier.
Brace your core and place the object on the ground. In case you want to fine-tune the placement, unload it first and then push or pull to reposition it instead of holding the item until you find the best placement. You might have to exert some force in case the object has no wheels or is too heavy but it’s better than holding it for a longer duration than required.
Let’s have a look at some of the common lifting mistakes one could make.
Bending your back when lifting a heavy load
Trying to lift and move too quickly
Twisting your body when carrying the item
Not having a good grip on the item
Lifting when you are fatigued, tired or even injured
Bending forward when lifting any object
Holding the breath
Safe lifting techniques secure you against unwanted back injury. These tips will instill confidence in you whenever you want to lift heavy or large objects without any external help. Back problems are major musculoskeletal problems expected to affect 80% of the world’s population during their lifetimes. If your back is troubling too, reach out to us at QI Spine Clinic for better results. Call 086558 85566 to book an appointment.
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