Poor lifting technique is one of the leading causes of back pain of all ages. This tends to be a topic we only think of either when we are in a lot of pain or lifting something extremely heavy. However, small repetitive strain from lifting up something as small as a pencil or a shoe can be just as damaging on our back health as lifting a heavy box. When lifting is performed repetitively or done improperly, increased strain is put on the muscles, ligaments and discs of the spine, causing the back to lose support and creating pain.

The lifting sequence begins with proper positioning, followed by execution. A few general rules to keep in mind during any lift are: 1) Keep the load as close to you as possible; 2) Bend your knees; 3) Pull your tummy in; 4) Keep back straight; 5) Exhale, or Breathe OUT, as you lift up.

During any lift it is important to know your limits. If you feel that an object is too heavy or oddly shaped to handle, ask for assistance.  If you have identified the object and you feel it is well within your means to pick up and carry, then follow the steps below.

When lifting objects from the ground the Basic Lift, or Diagonal Lift, is often a safe and controlled approach . 1) Stand close to the object with a wide stance with one foot forward and next to the object; 2) Squat down keeping back straight; 3) With one hand, reach to the front bottom corner of object on side of forward foot; 5) With the other hand, grab the closest corner on opposite side; 6) During lift keep head up/straight; 7) Push up with hips as you exhale.

Once the object is picked up, carrying and putting it back down is just as important as the initial lift. When carrying an object, it is important to keep it close to your body and to avoid twisting as much as possible. If you need to turn, then turn with your feet and not at your hips; this will put less strain on you back and will help you control your body. If you are going to put the object back onto the ground, you must take your time. Follow the same steps as lifting, just in the reverse order to prevent increased strain.

Using these basic steps throughout your day will create a good, healthy habit for your back and body. While we may only get one back, there are many things we can do to make it stronger and take care of it and proper lifting technique is a good place to start. If you are already experiencing back pain from either a specific incident or just feel like it is getting worse over the years, then schedule time with a Physical Therapist to provide you with a comprehensive and thorough evaluation and treatment plan to continue a healthy, productive life.

Alex Davidovich, SPT