Ideal Lifting Technique
Whether or not your daily job involves manual work or you'd like to work on building projects on the weekend you should be using the correct lifting technique.
The best tip for ensuring a safe lift is to plan: plan how you will pick up the object, how and where you will carry it, and how you put it down. Often people don't think it through. They find themselves carrying something heavy and have not organised how or where to put the item down.
Another big tip is to think about how you can make that lift easier before you start: Who can help you? Can you divide it into smaller units? Could you use a bag, wheelbarrow or forklift?
If you have to lift, follow these guidelines:
1. Keep your back straight - when you bend forward you are stretching the back muscles around the spine which makes them less effective. Keep your back as straight as possible.
2. Keep your back upright - when you lean forward to lift you are exponentially increasing the amount of stress on your lower spine, especially the L5 disc. Try to keep your back as upright as possible.
3. Bend your knees - use your thigh muscles to lift, they are much stronger than your back parcels
4. Ensure you have a wide stance - this will make it easier to balance, and less likely to injure yourself.
5. Avoid twisting or lateral bending - while lifting heavy loads these actions put extra stress and strain on the lower back.
6. Always warm up and stretch - if you are going to do a heavy lift you need to prepare the muscles and ligaments for the work they are about to do.
Think smart, lift smart.