Ergonomic Lifting Tips

Many people perform physical labor but unknowingly use improper lifting techniques which often lead to injury. Lifting with a proper technique is essential to avoiding injury, and a few simple ergonomic tips can help you start right away. By using these tips and utilizing chiropractic care, you can not only increase the work rate and comfort at work but also improve the quality of your life.


The Importance of Your Spine & Lifting Properly

It’s important that you focus on keeping your spine healthy because it houses and protects the spinal cord, which is essential and acts as a highway through which your brain is linked to all the parts of your body. In simpler words, a healthy spine is essential for maintaining health.

While your spine is made up of the vertebrae, it also consists of soft tissues and discs to absorb the shock and weight. While your lower back will hold most of your weight, any injury to or stress on it can lead to discomfort and pain as you move or bend. When you’re lifting, extra stress is placed on your spine, and the added weight of the item that you’re picking puts more pressure on the lower back.

While a back injury doesn’t always result in a single instance of lifting improperly, over time, the stress and trauma can lead to serious injury.

Simple Ergonomic Lifting Tips

These are some simple ergonomic lifting tips that will help you while you’re working out so that you can avoid injury.

  • Before you lift a heavy object, stretching a bit to warm up your muscles can prevent injuries. You can stretch by reaching above your head and stretching for a count of ten, rotating your wrists for a count of ten and stretching your neck from left to right for a count of ten.
  • If you don’t have an idea of the item’s weight, you should test it by pushing it lightly before lifting it in one attempt.
  • If the item is too heavy, you should ask for assistance to move it instead of attempting it by yourself, even if you have to carry it for a short distance.
  • The item’s weight should be evenly distributed, and the parts shouldn’t move while you’re moving the item.
  • If the position feels unnatural, it’s better to readjust to a comfortable position instead of trying to get through it.
  • Always lift the item using both hands for even balance.
  • While lifting, bend at your knees and lift from your legs while keeping the item close to the body.
  • Make sure your back is straight while lifting and that it doesn’t arch while you reach for the item.
  • Avoid any twisting motions and lift with another person whenever possible.
  • Move at a steady and slow pace when you’re lifting the item.
  • Make sure you take regular breaks from lifting during your work day.
  • Most important tip is to realize your limit while lifting heavy items.

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