Back In Five LLC Back2Life Information & User Manual - Proper Lifting
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Your 12 Minute Back Pain Solution
Proper Lifting
Whenever you are going to pick something up, whether it is a nickel or a
40 pound box, the single most important thing to do is to plan ahead.
Think before you bend! For example, when a pencil rolls off the table,
your natural instinct is to just lean over side ways and pick it up. You
might continue talking and not even pay attention to where the pencil is
exactly. This act could go just as planned, but what if you were to lose
your balance, what if you were to miscalculate the distance to the pencil
and wind up twisting and over extending your spine? You could wind
up in a lot of unnecessary pain that would’ve been easily avoided with a
little planning.
Plan the pick up! Observe exactly where the item is and make a plan
for where it is going to go once you’ve picked it up. If it’s a heavy item,
clear a path to its destination so you’re not making any awkward
movements while holding the item.
So take a minute to pause and create your lifting plan…then use the
following steps.
1.) Lift close to your body.
You will be a stronger, and more stable lifter if the object is held close
to your body rather than at the end of your reach. Make sure you have a
firm hold on the object before you start lifting.
2.)Keepfeetshoulderwidthapart.
Holding your feet either too close together or too far apart makes you
unstable and hinders movement.
3.) Bend your knees, not your back!
Lower to the ground by bending at the knee and keeping your back
straight. As you lift, lift with your leg muscles and focus on keeping your
spine straight.
And remember…it’s just as easy to hurt your back picking up a feath-
er as it is a coffee table. So, plan the pick up and use proper lifting
technique!