How to Avoid Injury and Reduce Risk of Back Pain Through Proper Lifting Techniques

Man spotting woman as she does include bench

Proper lifting techniques are essential for avoiding injury and reducing the risk of back pain. The human back is designed to bear a certain amount of stress, but too much can cause injury or pain. It’s important to know the proper lifting techniques in order to avoid these problems. As a chiropractor, I recommend that individuals use the following techniques during their daily activities as well as when weight lifting in the gym.

Lift with your legs

First and foremost, you should always plan ahead before lifting something heavy. Before you begin, assess how much weight it is that you’ll be carrying.

When lifting any object, as we all know, it’s important to remember to lift with your legs and not your back. Bend at the hips and knees until you can grip the object firmly. Squat down with a straight back, hold the object close to your body, and then use your leg muscles to slowly stand up as you do so. Make sure you have a secure hold with both hands before you start lifting. Keep your head up and look straight ahead while carrying or moving the load. Your spine should remain in its natural curvature while holding the object, keeping it centered between your feet. Be sure to keep the item close to your chest, as this will help protect your spine and reduce the strain on your back.

Avoid twisting or bending from side to side when carrying objects, as this can also cause strain on the lower back. Do not reach too far away when picking something up – it’s better to take a few steps closer than to overextend yourself.

Full range of motion

When lifting weights, it’s best to use a full range of motion for maximum benefit. Start by slowly lowering the weight until your arms are fully extended and then pull or press the weight back up. Make sure to keep your core engaged throughout each lift to protect your lower back from strain. Be careful to never lock out your elbows when lifting.

Gradually increase weight

At the gym, proper form is especially important in order to avoid injury and protect your back. But what about the amount of weight you use?

Start with lighter weights and gradually increase the amount of weight you use as you progress. Before each lift, check your form; stand with feet shoulder-width apart, keep the spine neutral, tighten core muscles, and engage your glutes for stability. If you are unable to keep the proper form while lifting, it’s safe to assume the weight is too heavy. To avoid injury, pick a lighter weight until you are able to lift heavier with proper form.

Listen to your body

If an object is too heavy for you to lift properly, don’t attempt it alone. Ask for help and make sure that you both use proper lifting techniques during the transfer process. If there is not someone around, do not attempt to lift the object yourself. Listen to your body and if something doesn’t feel right, stop immediately.

By following these simple tips and techniques, you can avoid injury and reduce the risk of back pain from daily activities or weight lifting in the gym. If you do ever suffer an injury and need a chiropractor near you, call Elliott Chiropractic in Lenoir City.