Back Safety: Lifting with Proper Posture
Lifting is strenuous – it requires proper training and technique. By lifting with your large, strong leg muscles instead of the small muscles of the back, you can prevent back injuries and reduce low back pain.
There are five steps to follow when lifting an object:
1. Get close to the load – Get as close to the load as possible – as if you’re hugging the object. Having the object close to your body puts less force on your lower back.
2. Maintain your curves – Keep yourself in an upright position while squatting to pick up.
3. Tighten your stomach muscles – Tightening the stomach helps support the spine. Don’t hold your breath while tightening the muscles.
4. Lift with your legs – Your legs are the strongest muscles in your body – so you use them
5. Pivot don’t twist – Turn with your feet, not your back. It isn’t build for twisting from side to side.
