When Lifting And Moving Heavy Objects
Many of us have hurt our backs when we were lifting or moving something that was heavier than our muscles were accustomed to. We inadvertently strained our muscles, which can take a long time to heal if the injury was severe enough.
But there are ways we can prevent these kinds of injuries in the future:
Always lift with your knees – Instead of thinking of lifting things with your arms and your upper body, focus on your knees and legs when you lift something heavy. The larger muscles in your lower body can more easily adapt to heavier weights.
Be sure to push instead of pull – If you have to move something that's heavy, be sure to push the object (if you can) instead of pull it. Because pushing uses more lower body strength, you will reduce the stress on your back and neck.
Hold in your abdominals – Whenever you are lifting or moving something, be sure to pull in your abdominal muscles to protect your back. It will help if you take in a deep breath as you do so.
Get help – Instead of lifting something that you shouldn't be lifting, maybe you should ask a friend to help you lighten the weight on your back and your body.
Avoid twisting as you lift – When lifting something heavy, be sure to move up and down in a straight line. This will help you protect the smaller muscles and ligaments in your back.
Hold the object close you – Instead of holding something far away, be sure to hold the item closer to your body, it helps to create a healthier balance.
Never lift anything above shoulder level – You aren't as balanced at this height and you can cause a lot of damage to your back.
As you decide that you need to move something heavier, you need to create a plan for how you will move it BEFORE you start to lift. This will help you plan for any troubles and decide whether you need to enlist more help than you might have on hand.