Image by Jill Wellington from Pixabay--a woman carrying holiday presents

Lifting Safely

This festive time of year you might be finding yourself lifting some heavy packages left your doorstep or bringing up boxes of decorations from your storage area. Lifting heavy objects improperly can lead to back pain and injuries. Here's are some tips on how to lift something heavy to minimize the risk of back pain:

Assess the Load: Check the weight of the object and make sure it is something you can safely lift on your own. If it's too heavy, ask for help or use lifting equipment.

Plan Your Lift: Before lifting, plan your route. Identify where you want to place the object and make sure the path is clear of obstacles.

Use Proper Footwear: Wear supportive, non-slip footwear to maintain stability.

Maintain a Stable Base: Stand with your feet shoulder-width apart to provide a stable base.

Bend at Your Knees and Hips: Instead of bending at your waist, bend at your knees and hips to lower your body. Keep your back straight while doing so.

Grip the Object Properly: Get a good grip on the object using both hands. If the object has handles, use them.

Tighten Your Core Muscles: Engage your core muscles to provide support to your spine.

Lift with Your Legs: Use the strength of your leg muscles to lift the object. Push through your heels as you straighten your hips and knees.

Keep the Object Close: Hold the object close to your body to minimize the stress on your back.

Avoid Twisting: While lifting, avoid twisting your body. If you need to change direction, move your feet instead of twisting your torso.

Move Slowly and Smoothly: Lift and lower the object in a slow and controlled manner to avoid sudden movements that can strain your back.

Know Your Limits: If the object is too heavy or awkward to lift on your own, ask for assistance.

Take Breaks: If you need to move the object over a long distance, take breaks to avoid fatigue.

Lower the Object Safely: To lower the object, bend at your knees and hips while keeping your back straight. Lower it slowly and under control.

Use Equipment When Needed: If available, use lifting aids such as dollies, hand trucks, or forklifts to reduce the physical strain on your body.

Remember, it's crucial to listen to your body. If something doesn't feel right or if you experience pain, stop immediately and ask for assistance. Additionally, consider consulting with a healthcare professional or a physical therapist for personalized advice on proper lifting techniques and back care. Remember to use cabb dab relief balm to ease any muscle or joint pain you may experience. 

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