Proper Lifting

Tips from Our Chiropractors on Proper Lifting

Lifting things incorrectly is one of the most common ways people hurt their backs. These tips on proper lifting techniques from our chiropractors in St. Cloud, FL, at East Lake Chiropractic and Medical Center, can help you avoid injuries and, hopefully, long term pain that requires complex treatment.

Prepare Your Body

Before picking up anything heavy:

• Warm up with some light stretching to loosen up your muscles. Cold, tight muscles are more prone to strains and sprains when put under pressure.
• Tighten your core muscles by pulling your abs in tight and squeezing your glutes and thighs. Activating these central core muscles helps stabilize your spine when lifting.
• Position your feet about shoulder-width apart with one foot slightly ahead of the other. This wider stance helps provide balance and stability during lifting.
• Get as close as you can to the object you are lifting. This helps reduce the force needed to lift it.
• Face the object head-on. Twisting to lift adds unnecessary strain.

Taking these simple steps cues your body to brace itself and share the load across multiple muscle groups, taking pressure off your back. This reduces the chances of injury and pain.

Use Proper Form

When lifting start by bending at the hips and knees to pick something up. Always keep your back straight and never bend forward at the waist to lift. This motion forces your back to lift the weight, not your legs. You should always lift with your legs because the legs are far stronger and will not get damaged as easily. When lifting and moving heavy objects, lift smoothly and slowly, avoid twisting your torso, and move with your feet. Following the right form keeps the brunt of the load on your stronger leg muscles rather than vulnerable back muscles.

Know Your Limits

Be realistic about your physical limits. Do not attempt to lift objects that are obviously too heavy or awkward to handle alone, ask someone for help. Try to avoid lifting things overhead whenever possible, as this can compress the spine. Take breaks between lifts to give your muscles time to recover, and stop immediately if you feel any sudden pain while lifting.

Playing it safe helps avoid unnecessary chiropractic visits with our local chiropractor. While using proper technique protects your spinal health long term.

Schedule an Appointment with East Lake Chiropractic and Medical Center, Our Chiropractors Near You in St. Cloud, FL

We hope these proper lifting tips help you avoid back strain and injury. Contact East Lake Chiropractic and Medical Center at (407)-957-9995 if you need help getting your back on track after a lifting mishap, sports injury, or auto accident. We provide comprehensive chiropractic care for the residents of St. Cloud, FL, and are here to help you feel your best.