It doesn't necessarily take a lot of effort to injure the back. If you aren't t careful, all you have to do is move a single box in the garage, pick up a wriggling child, or just reach down for the morning paper. In fact, just about everything in your house can hurt your back. If you want to avoid pain, you should think before you lift.

One question should always come first: Can you really handle the load? If you don¹t know how heavy something is, check. See how easily it moves by gently pushing it with your hands or feet. Remember, heavy things can come in small packages. If you¹re not sure your back can take the strain, ask for help.

Before you even think about lifting something heavy, make sure you can get a good grip. You should also check to make sure the load is securely packed and well balanced. You could easily hurt your back if the weight suddenly shifts as you lift. Be sure to take a look around you. Do you have enough room to pick up and carry the object? Is there anything to trip over?

When you're ready to lift, stand close to the object with your feet shoulder-width apart. Bend your knees (not your waist), grab the object, tighten your stomach muscles, and push up with your legs. Move slowly and gradually. Sudden movements are a shortcut to injury.

Once you get the object off the floor, carry it close to your body between your waist and shoulders. Take small, slow steps, and keep your body pointed straight at the object. Twisting your trunk is asking for trouble.

If you¹re picking up something light, bend one knee slightly and stretch out the other leg behind you. If necessary, grab a chair or tabletop for support.

The best protection of all is a strong, healthy back. If you get regular exercise, those boxes in your garage will suddenly become much less threatening. If you have a history of back trouble, your doctor or physical therapist can recommend specific exercises to strengthen your back muscles and reduce the risk of injury. Talk about a real lift.

-- Chris Woolston, M.S., a health and medical writer with a master's degree in biology, is a contributing editor at Consumer Health Interactive. He was a staff writer at Hippocrates magazine and has also covered science issues for Time Inc. Health and the Chronicle of Higher Education.

References

First published October 28, 2005
Copyright © 2005 Consumer Health Interactive

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