Lifting and bending the right way
Description
Many people injure their backs when they lift objects. When you reach your 30s, you are more likely to hurt your back when you bend to lift something up or put it down.
This may be because you have injured the muscles, ligaments, or disks in your spine in the past. Also, as we get older our muscles and ligaments become less flexible. And, the disks that act as cushions between the bones of our spine become more stiff as we age. All of these things make us more prone to having a back injury.
How you can prevent injury
Know how much you can safely lift. Think about how much you have lifted in the past and how easy or hard that was. If an object seems too heavy or awkward, get help with it.
If your work requires you to do lifting that may not be safe for your back, talk to your supervisor. Try to determine the most weight you should have to lift. You may need to meet with a physical therapist or occupational therapist to learn how to safely lift this amount of weight.
Following these steps when you bend and lift will help prevent back pain and injury:
- Spread your feet apart to give your body a wide base of support.
- Stand as close as possible to the object you are lifting.
- Bend at your knees, not at your waist.
- Tighten your stomach muscles as you lift the object up or lower it down.
- Hold the object as close to your body as you can.
- Slowly lift, using your muscles in your hips and knees.
- As you stand up with the object, DO NOT bend forward.
- DO NOT twist your back while you bend to reach the object, lift the object, or carry the object.
- Squat as you set the object down, using the muscles in your knees and hips.
- Lower the object down while keeping your back straight.
- Ask someone to help you when the object is too heavy. Lifting with someone else can be safer.
Reviewed By: C. Benjamin Ma, MD, Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery, San Francisco, CA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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