Lifting the right way to avoid injuring your back

Ouch! One minute, you’re lifting a box, and the next minute, you’re in a lot of pain. Even if you are picking up a fairly light object, lifting can still put great strain on your back — especially if you’re lifting the wrong way.

Lifting from the floor can be particularly risky. Did you know that lifting a 25-pound box from the floor requires about 700 pounds of force from your back muscles? Using improper lifting technique can result in injury at any time, even if you’re just picking an item from the floor. That’s why we wanted to share with you some tips for lifting items around the home or office safely:

Assess if the box is too heavy. If you think a box is too heavy, it’s probably because it is. Even with proper lifting technique, lifting something that’s too heavy for you can result in an injury to your back. If an object is too heavy to lift safely, ask someone to help you.

Keep your back straight. Squat down, bending at the hips and knees only. Lift with your legs. Your legs can handle the load much better than your back! Keep your feet shoulder-width apart. The key to preventing injuries is to let your leg muscles, not your back muscles, do the work.

Slowly lift. Don’t rush! Taking your time is key. Gradually raise your hips and your knees. Keep the item you’re lifting as close to your body as possible.

Don’t twist or turn your spine. This is one of the worst things you can do while you’re lifting or carrying a load. Do not twist or turn while you are lifting or carrying something.

Clear the way to your destination. Make sure you have a clear path while you’re carrying a load to avoid a fall. Never carry a box that blocks your ability to see ahead of you.