Bending and Lifting Properly to Prevent Back Injuries

Back injuries are common when people bend and lift improperly, often resulting in upper, middle, or lower back pain, and even leg pain. Improper techniques can lead to muscle strains, spinal disc herniation, or pinched nerves. In severe cases, lifting heavy objects incorrectly may even cause hernias. Most injuries happen when individuals are in a hurry, distracted, or unaware of the proper way to lift objects. However, a little education can go a long way in preventing such injuries.

Here are 3 simple steps you can follow to reduce the risk of back injuries when lifting:

1. Keep Your Nose Between Your Toes and Bend Your Knees

Bend your knees and face the object directly. Twisting while bending is a major cause of back injuries. By bending your knees, you utilize your leg muscles instead of straining your back.

2. Bring the Object Close to You or Get Close to It

Lifting objects while reaching puts undue stress on your back muscles. Get as close as possible to the object to minimize this risk.

3. Engage Your Core by Pulling in Your Belly Button

Stabilizing your core will help prevent hernias, especially when lifting heavy items. A strong core supports your back and reduces the chance of injury.

By remembering and practicing these steps consistently, lifting properly will become second nature. Prevention is the best approach, but if an injury does occur, a chiropractor can help diagnose and treat the problem effectively.