If you’ve started experiencing back, leg, or arm pain, an improper lifting technique could be to blame.

If you’re in a job that requires you to lift heavy objects, or if you’ve been in a position where you’re moving heavy objects around, make sure you’re lifting in a way that supports your spine.

In today’s blog post, we’ll delve into the way to properly lift items to keep your back strong and reduce pain or prevent future problems. If your back pain is uncomfortable or not improving, schedule an appointment with a chiropractor at Prospect Family Chiropractic Center in Fort Lauderdale.

Proper Lifting Technique

Read through our tips to make sure you’re lifting heavy objects in a way that won’t put stress on your spine.

Plan Ahead

If you’re moving something heavy, take some time to plan ahead. That way, you can think about what you need to move and how you can lift that object both effectively and without hurting your joints.

Hold Firmly

When you’re lifting a heavy object, you’ll be more stable and have more strength if you hold the object closer to your body. This means that you don’t want to hold the object at the end of your reach and potentially damage or strain your joints.

Stand Shoulder-Width Apart

If you’re lifting something heavy from the ground, you’ll want to stand with your feet shoulder-width apart. This gives you a stable base that won’t put stress on your spine.

Bent Knees

When it comes to heavy objects, don’t bend at the waist and lift! Instead, bend your knees and keep your spine straight while you lift that object. This keeps you from straining or pulling any muscles. Do the same when you lower back to the ground, keeping your knees bent.

Use Your Legs

Once you’re using the proper technique of bending your knees, also make sure you’re lifting with your legs and not your back. Your legs have much more strength than your back or arms, so use that to your advantage!

Tighten Your Stomach Muscles

This might sound counterintuitive, but tightening your stomach muscles helps keep your spine safe. The tightened muscles keep your back in a good lift position and prevent excessive force on the spine while you’re lifting or holding a heavy object.

Lift Slowly

Even if you’re bending your knees and keeping your spine straight, lifting quickly can cause injuries to your joints and muscles. Instead, lift up slowly as you push through your legs. To help you, breath out slowly as you’re lifting. This will also make it easier to move multiple heavy objects without wasting energy.

Change Direction With Your Feet

Once you’ve picked up a heavy object, it’s easy to swivel around using your body to move that heavy object somewhere else. But this motion can also cause strain or problems with your back. Instead, use your feet to help you change directions. On top of that, take your time! Slow, small steps will help you keep that heavy object supported.

Lead With Your Hips

Make sure your hips and shoulders are lined up after you change direction. This will ensure that your torso isn’t twisted and you’re properly supporting your back.

Ask for Help

If you’ve picked up an object and can feel the strain, ask for help! If an object is too heavy for you to carry alone, set it down with bent knees and ask for help. You can also try pushing the heavy object using the same technique: bent knees, lean back.

Chiropractors and Back Pain

Whether you’ve been lifting heavy objects incorrectly or have back pain caused by a different reason, a visit with a chiropractor can help provide pain relief.

Schedule an Appointment With Our Chiropractor Today

We hope that these tips help you properly lift heavy objects — and reduce any back pain caused by improper lifting techniques. Our chiropractors at Prospect Family Chiropractic Center in Fort Lauderdale can help you find relief through routine chiropractic care.

For more information about how our Fort Lauderdale chiropractor can help you, make sure you follow our blog. Read through some of our previous blog posts to learn more: