Lift it right

It does not matter if it is heavy or light, lift it right! Most back injuries do not happen after lifting something too heavy. Most back injuries occur because we lift things incorrectly.

If a person keeps in shape and practices good body mechanics for all lifting, bending, reaching, pushing, and pulling, he or she will have fewer back injuries.

Follow these simple guidelines when lifting:

• Keep a wide base of support. Do not stand with your legs close together when you lift.

• Keep the load, even if it is light, close to your body.

• Bend with your hips and knees. Let your legs do most of the lifting.

• Maintain the natural curves of your spine when you lift.

• Turn with your feet, not with your back. Move as one unit from your shoulders to your legs.

• Ask for help if something is too heavy or you do not know the weight of what you will be lifting.

• Plan your lifting. For example, if there are a lot of things to be picked up from the floor, get down on the floor and place them into a box and lift only once.

• If you have a lot of lifting to do, take frequent breaks to stretch and move in different directions away from your lifting patterns. This allows the discs and muscles to recover from the work you ask them to do.

• Keep in shape. A spine that is protected by strong muscles is less prone to injury, and if injured will heal faster.

Learning how to lift can be one of the most important things you do for the health of your back, neck, and spine.

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