Proper Lifting Technique

Proper lifting technique is vital in the prevention of back pain.

When lifting an object from the floor stand as close to the object as possible. Take a shoulder width or wider stance. Point your feet slightly outward and align your knees with your feet. Squat down by bending at the hips and knees. Keep your back straight. Hold your neck in line with your spine. Maintain a straight line with your ears, shoulders and hips. Never bend forward, lean sideways or twist your spine while lifting.

Grip the object as tightly as possible. Inhale and tighten your abdominal muscles. Exhale as you lift with your powerful hip, thigh and gluteal muscles. Press down through the entire foot while straightening your hips and thighs. Stand up straight but don’t lean backwards. Lower the weight in the exact same manner.

Most lifting injuries occur when the lifter bends forward and uses his back muscles. The bent forward position overstretches the spine and hamstrings thus placing the body in a weak starting point. Lifting from a bent forward position overstresses the spine and the intervertebral discs and is precursor for injury.                       

Use common sense when lifting. Always ask for help. Never try to lift a heavy object without assistance. Use a partner and/or proper tools if available. Most importantly use correct technique while lifting. 

Keep you back healthy by implementing these simple lifting instructions.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV

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“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741

**Disclaimer: Always consult a medical professional before beginning an exercise program. Always work within your capabilities. Never perform an exercise that elicits or increases pain or symptoms. Reading this article and viewing the linked videos does not take the place of seeing a medical professional. Please visit a medical professional for evaluation, diagnosis & treatment.

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