Lifting incorrectly can be harmful to your body. A lot of people hurt their backs, necks and shoulders while lifting. Here are a couple of really good tips to help you lift better and prevent injury to your spine and shoulders.
- Get a firm footing with your feet apart for a stable base.
- Bend your hips and knees instead of bending at the waist. This allows the leg muscles to take the load and not the spine.
- Tighten your abdominal muscles. Abdominal muscles support the spine when lifting.
- Ensure that you have a strong grip and that the load is as close to you as possible.
- The closer it is to your spine the less force it exerts on your back and shoulders.
- Brace yourself for the lift but continue to breathe normally through the lift.
- Lift steadily and do not jerk the load. Look straight ahead, not down.
- Keep your back straight and avoid twisting or bending to the side.
- To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.