A physio’s guide to lifting

Lifting heavy items can be a dangerous practice if you don’t know the dos and don’ts, and even if you do know how to lift safely, how often do you take notice of it when you’re in a rush? A little reminder has never hurt anyone. In fact, it might save you from a painful back. Here’s how to lift heavy items the right way.

Dos:

Rule #1: Keep your back straight at all times. It helps if you activate your core muscles throughout and lift with your legs rather than your back.

Rule #2: Place your feet shoulder-width apart for a wide base of support. For very heavy items it is good form to place one foot slightly ahead of the other to prevent your weight from falling forwards or backwards when you lift.

Rule #3: Lifting should be done with a squatting motion. Squat down, bending at the hips and the knees. Lift the item in your hands, bring it into your body and stand straight up whilst maintaining the straight back.

Rule #4: Posture is important. Lock your gaze straight ahead, straight back, chest out and shoulders back. This will help you lift heavier items and not hurt yourself in the process.

Don’ts:

Rule #1: Don’t try to lift a heavy object by bending forward and rounding your back. This is how to pull a muscle or slip a disc.

Rule #2: Don’t twist or turn your body while lifting.

Rule #3: Don’t lift a heavy object above shoulder level.

Rule #4: Don’t lift objects that are heavier than you’re comfortable with or for longer than you can manage. Overuse of a muscle group can lead to injury.

If you stringently follow this lifting guide, you should be able to lift safely, but the spin is prone to wear and tear. In the event of an injury, book an appointment with one of our expert physio in Auckland today. We treat acute injuries from when your lifting technique fails you and injuries that may affect the joints, ligaments, discs, nerves or the surrounding muscles of the neck and back. We’ll assess your injury before placing together a rehabilitation plan for you and can give you a targeted strengthening program to prevent future injury.

Get in touch with us today.