Renew Physical Therapy Tip of the Month:

Save Your Back and Lift Correctly:

To prevent back pain and injury while at work use the correct lifting technique described below:

• Place one front ahead of the other to increase your balance and power output.

• Bend both your knees and squat down keeping your back slightly arched, you're abdominals tight and your head up as you lift. This position decreases the stress and strain that lifting heavy objects can put on your back.

• Keep the object close to your body as you lift it. Carrying objects far away from the body puts unnecessary stress on your back and spine putting you at risk for a serious injury.

• Avoid jerking, twisting or side-bending your body as you lift. These bad habits can seriously hurt your back especially with repetitive lifts.

• As you carry the object keep your body straight, do not slouch or bend forward. Using correct upright posture will help you stay injury free and working.

• Carry the object close to your body and in front of your body to prevent back injury.

• If you are carrying the object for a long distances get a hand truck for really heavy objects and for objects that are not so heavy and are more manageable place object on your shoulder. Remember to keep your back straight, abdominals tight and look straight ahead as you walk with the object on your shoulder.

• If the object that you are working on is a lower level. Try to sit on a stool instead of bending from the waist and squatting, which in this case can strain your knees and put you in an unstable position.

Common Mistakes That Increase Your
Risk for Back Injury:
• Bending From the waist to pick up objects.

• Not bending your knees or using a squatting position to pick up objects.

• Holding objects far from the body. o Slouching while carrying objects.

• Twisting, side-bending, or jerking your body as you lift the object.

• Not keeping your back slightly arched and abdominals tight as you lift.

• Not placing one foot in front while squatting will decrease your balance and lifting power.