How Do I Lift Something Heavy Without Hurting My Back?

A lot of people end up having back pain from lifting heavy objects.  Most likely if they thought before they lifted the object, they would avoid causing themselves back pain. Listed below are steps to follow when lifting a heavy object to avoid straining your lower back muscles:

  1. Square your body to the object so it is right in front of you.
  2. Make sure the object is close to your body.
  3. Place your legs shoulder distance apart.
  4. Hinge forward slightly at the waist
  5. Squat down making sure your center of gravity is towards your heels not your toes.
  6. Pick up the object.
  7. If you need to place the object in a certain location, make sure to move your feet not twist your back.

If you continue to have back pain while lifting objects from the floor, call Harbor Physical Therapy to have one of our doctorate level physical therapists evaluate you to determine the source of the issue.



Avoiding Back Pain While Cooking Thanksgiving Dinner

Cooking for long periods of time can take a toll on your back. Here are some tips you can use to safely prepare your Thanksgiving meal without developing back pain.

When lifting the turkey, hold the pan close to your body as you take it to the oven. Bend at your knees, not at your lower back, as you lower it onto the oven rack. When taking the turkey out, bend at your knees and pull the rack out keeping your back straight while lifting the turkey out. Keep the turkey close to you. Pivot your feet without twisting your back, to bring the turkey to the counter top.

While peeling potatoes or slicing vegetables, you can prevent your back from hurting by either sitting down or by opening a lower cabinet door and setting one foot on the shelf. This takes weight off the back and prevents you from leaning forward as you work at the counter.

When you are cleaning up after your meal and putting things into the dishwasher, limit bending forward. Kneel down and have someone hand you the dirty dishes, or bend at the knees and keep your back straight while lowering plates to the bottom rack.