Lifting heavy objects can be daunting, especially if you're unsure how to do it safely. Back pain and injury are commonly associated with lifting, but the proper technique can help minimize these problems. Here are our top tips to help you lift safely and avoid injury.
1. Warm up before lifting
As with any physical activity, it's essential to warm up before lifting heavy objects. A few simple stretches can help loosen up your muscles and prepare them for work. Warming up can help reduce the risk of injury and improve your performance.
2. Use your legs, not your back
When lifting an object, it's essential to use the strong muscles in your legs rather than relying on your back. To lift correctly, stand with your feet shoulder-width apart and bend your knees to get a good grip on the object you're lifting. Keep your back straight, then lift by straightening your legs. Check out this Safe Lifting infographic for more details.
3. Keep the object close to your body
Another way to avoid straining your back is to keep the object you're lifting close to your body. This will help distribute the weight more evenly and make lifting easier.
4. Use the proper grip
A proper grip can help you avoid injuries to your hands or fingers. One of the best grips for lifting heavy objects is the “Power Grip,” which is when your fingers wrap around the object and your thumb presses against the object.
5. Take frequent breaks
Lifting heavy objects can be tiring, so taking short breaks to rest and stretch your muscles is essential to help prevent fatigue and reduce the risk of injury. Also, if an object is too heavy for you to lift alone, it's best to ask for help or to use a lifting device to get the job done safely.
Following these five tips can help you avoid common lifting injuries. Remember, if you feel pain or discomfort while lifting, stop immediately and rest. And if the pain persists overnight, see us! We’re here to help.