Digging out boxes of holiday decorations, hauling packages to and from the car, hiding gifts away on the higher shelves in the back of your closet… the Holiday Season certainly requires its fair share of bending, lifting, and reaching. This, coupled with the cooler weather, makes December the ideal time for a refresher on proper lifting methods. Back pain, after all, can put a real damper on the Holiday Season.
As one of the most common conditions treated by certified athletic trainers, back pain and injury affects 80% of all Americans, making it one of the top causes of disability in the U.S. Fortunately, it’s a condition that’s preventable. One of the ways of doing this is to learn proper lifting techniques. The goal, in other words, is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on the lower-back or shoulders.
So without further ado, strongly consider the following tips for proper lifting during this holiday season… and throughout your lifetime!
Warm Up: Don’t ever assume your body’s ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch your lower back, as well as your legs and hips. Also, do a few jumping jacks to get the blood flowing to the muscles in your body.
Get Close: Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body.
Bend Lift with the Knees: We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up.
Get a Grip: This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly.
Reverse the Steps: When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up. In addition, keep from twisting or reaching while lifting and/or carrying a load. Don’t rush through the process of lifting, and if you’re tired, put the work off until later and finally, if you do feel pain during or after lifting, or you have an injury or condition you feel is holding you back from moving properly, visit a physical therapist for a full assessment prior to trying any sort of heavy or awkward lifting.