If you are lifting objects on a regular basis, light or heavy, it is very important that you do it properly.

There isn’t a day that goes by that I don’t see a patient in my office that has injured himself or herself while lifting repetitively or improperly.

Improper lifting techniques can quickly lead to an acute injury in the back, leg, shoulder, or arms.

This week’s article will hopefully help you to learn how to lift the right way and avoid an injury.

Here are some tips on how to lift properly and safely.

1. Plan ahead before lifting.

Knowing what you’re doing and where you’re going will prevent you from making awkward movements while holding something heavy.

Clear a path, and if lifting something with another person, make sure both of you agree on the plan.

Lift close to your body.

You will be able to lift safer and heavier if the object is held close to your body rather than at the end of your reach.

Make sure you have a firm hold on the object you are lifting, and keep it balanced close to your body.

2. Feet should be shoulder-width apart.

A solid base of support is important while lifting.

Holding your feet too close together will be unstable, too far apart will hinder movement. Keep the feet about shoulder width apart and take short steps.

3. Bend your knees and keep your back straight.

Practice the lifting motion before you lift the object, and think about your motion before you lift.

Focus on keeping your spine straight (the lower spine must remain in a concave position) Raise and lower to the ground by bending your knees.

4. Contract your core muscles.

Tightening your core or abdominal muscles will hold your back in a good lifting position and will help prevent excessive force on the spine.

5. Lift with your legs.

Your legs are much stronger than your back. It is in your best interest to make your legs do the work. Lower to the ground by bending your knees, not your back. Keeping your eyes focused upwards helps to keep your back straight.

6. If you’re straining, get help.

If an object is too heavy, or awkward in shape, wait for someone to come and help you lift it.

7. When lifting, don’t twist or bend at the same time.

Face the direction you are going to be walking, and then lift the object.

If you need to turn while carrying the object, stop, turn your entire body using small steps, and then continue walking.

8. Keep your eyes up.

Looking slightly upwards while lifting will help you maintain the concave position of the lower back.