Chiropractor Iowa City with proper lifting techniques

Improper lifting techniques are responsible for a large percentage of back injuries that can cause a large range of symptoms from low back pain, thigh pain, numbness and tingling and a burning sensation or pain down to the foot (sciatica). Improper lifting can also cause neck pain, shoulder and arm pain.  It is important to use proper lifting techniques to help prevent injury.  You need to “think” about what you are going to do before bending to pick up an object. You should strive to make safe lifting a habit whether at work or home.

Following are some basics steps of safe lifting.

1.       Inspect size and conditions of the load. Don’t lift by yourself if the load appears to be too heavy or awkward. Check that the area is clear and there is enough space for movement.

2.       You should have good balance. Feet should be shoulder width apart, with one foot beside and the other footbehind the object that is to be lifted.

3.       Bend your knees but don’t stoop. Keep the back straight, but not vertical. Tucking in the chin straightens the back.

4.       Grip the load with the palms of your hands and your fingers. Tuck in the chin again to make certain your back is straight before starting to lift.

5.       Use your body weight to start the load moving, then lift by pushing up with the legs. This makes full use of the strongest set of muscles.

6.       Keep the arms and elbows close to the body while lifting.

7.       Carry the load close to the body. Don’t twist your body while carrying the load. To change direction, shift your foot position and turn your whole body.

8.       To lower the object, bend the knees. Don’t stoop. To deposit the load on a bench or shelf, place it on the edge and push it into position. Make sure your hands and feet are clear when placing the load.

Make it a habit to follow the above steps when lifting anything-even a relatively light object. These tips can help prevent the injuries that cause neck pain, shoulder pain, low back and leg pain, sciatica and missed days of work.  If you currently have any of these symptoms, contact us today at our Iowa City office!