When lifting heavy objects, proper technique will prevent back pain and life-limiting health problems. There are several musculoskeletal issues that can stem from improper lifting, including muscle strains and sprains, joint damage, and tears to connective tissue. To help you avoid these outcomes, here are a few tips for lifting heavy objects.

A Guide to Proper Heavy-Lifting Technique

1. Establish Support

Before bending down, plant both feet firmly on the ground about shoulder-width apart. Keep one foot slightly in front of the other to more evenly distribute your balance. When moving toward the box, squat at the knees instead of bending over at the waist. This ensures the stability and support remain in the legs and feet and don’t overtax the back. When setting the item down, squat into position without bending at the waist.

2. Lift Slowly

Sudden lifting motions can pull muscles and lead to arm or back pain. Once you have a firm grip on the item, slowly rise to an upright position by straightening the knees and hips. Keep a straight back and refrain from twisting or turning as you lift. You should feel the lift in the legs and feet, not in the back.

3. Hold the Item Closely

Keep the item as close as possible to your body, at about the same level as the navel. Tuck your arms and elbows into your sides. Don't hold the item away from you or stiffen your arms as this can cause a faltering of grip. Never lift the object over your head.

If you experience back pain after lifting a heavy object, visit the osteopathic physicians at IMUA Orthopedics, Sports & Health in Honolulu, HI. These professionals provide several treatments that address the causes of uncomfortable musculoskeletal and medical conditions. They offer osteopathic manipulation, fitness and nutrition advice, and wellness coaching. Call (808) 521-8170 or visit them online to schedule an appointment to alleviate your back pain.