One of the biggest causes of back injuries at work that we see with patients is poor lifting or handling techniques. So from Ealing Broadway Chiropractic Clinic, here are some helpful lifting and handling tips to help avoid back pain.
Firstly, plan the lift. Remove any obstructions such as discarded wrapping materials that may get in your way.
Make sure to face the direction in which you want to carry the weight. Always keep your head up when lifting. Do not look down at the load.
Adopt a stable position. Your feet should be hip distance apart. Be prepared to move your feet during the lift to maintain this stable, broad base position. You should avoid wearing unsuitable footwear, such as high heels or flip flops, as this footwear will make this more difficult.
Ensure you have a good hold on the load. Make sure to hold the load as close to the body as possible. Try to keep your elbows as close to the body as possible; this will help to reduce the levels and so minimise the load on your back.
Always lift using a relaxed, straight back and make sure your knees are bent. Keep your head and shoulders directly above your waist, keeping your shoulders level and facing the same direction as your hips. Avoid bending from the waist, twisting the back or bending sideways.
Know your limits! Don’t lift more than you can easily manage. If you pick something up and want to immediately put it back down then it’s too heavy for one person to carry.
Putting the weight down can often cause just as many injuries as lifting it up. If possible, put the weight on something waist height rather than the floor. If you do have to put it on the floor, try and keep your shoulders, hips and knees pointing in the same direction, have a ‘wide base’ and bend your knees rather than your back.
If you have further questions or queries or have lower back pain following a bad lift, please feel free to get in touch with us at Ealing Broadway Chiropractic Clinic