Lifting heavy objects improperly is likely to result in a back injury—especially for individuals over 30. As you age, your spine incurs normal wear and tear, making you more susceptible to sprains, strains, disc-related disorders, and osteoarthritis. Thankfully, when it comes to lifting heavy objects, you can reduce the risk of getting hurt considerably by using the right technique. 

How to Lift Heavy Items Without Hurting Your Back

1. Assume a Safe Starting Position 

While standing as close to the object as possible, place your feet about shoulder-width apart. If you need to, rest one knee on the floor while keeping your back straight.

2. Squat Down 

Squat down by bending at the knees and hips while looking straight ahead. This will ensure you maintain the natural curve in your lower spine as you lift. 

3. Maintain Good Posture

When reaching for the item, keep your chest out and your shoulders back. Tighten the muscles in your core—including those in your abdomen, pelvis, and back. Then, grab the item between your legs. 

4. Lift With Your Legs

Hold the object as close to your body as possible at the height of your belly button. Then, lift it by straightening your knees and hips. Using the strongest part of your body—your legs—to lift heavy items will prevent back strain. 

5. Avoid Twisting or Hunching 

Keep your core muscles tight, and take small steps while leading with your hips as you carry the object. If you need to change direction, pivot your feet instead of twisting or turning your body. Once you reach your destination, place the item down in the same way you picked it up: by bending at the hips and knees instead of hunching over. 

If you sustain a back injury despite following the above tips, count on Back to Health Chiropractic for comprehensive care. Located in Florence, KY, this practice was founded in 1995 and has helped patients achieve relief ever since. Their friendly and personable team is equipped to diagnose and treat a broad range of conditions—from pregnancy pain to herniated discs. To discuss your back injury and get the care you need, call (859) 746-2222. Learn more about their offerings on their website.