Lift & Carry Safely
We all know the basics of how to properly lift items and carry loads:
• Lift with your legs
• Carry the item close to your body
• Get help if it’s heavy
• Don’t twist
It’s also important to plan ahead and think through all the steps of how you plan to lift the object, where it needs to go, and how you’re going to get it there. For each step, consider that there are specific ways to do each of these things:
Lift with your legs
Place your feet on either side of the item so that when you kneel or squat, it is already close to your center of gravity. If you choose to squat, make sure to keep your back in a neutral/natural position. If you choose to kneel, place one foot to the side of the object, and your other knee in front of it. You may lift the item and place it on top of your raised knee as a first step before standing.
Carry it close to your body
Keeping the item close to your center of gravity helps you maintain the natural curve and shape of your back. Also, the farther away it is from your body, the more you are overcoming gravity to carry it, so it’s harder on your physiology. Also consider any doorways or space you may need to squeeze through, so make sure your hand placement is comfortable while keeping the item close.
Get help if it’s heavy
Sometimes we don’t want to wait for help, and just want to get the job done. But if you injure yourself, you will lose even more time. Better to take a minute and go get help, or wait until someone is available if the item is heavy or especially large. Talk through the steps and decide together: when and how you will lift, the best way to carry it, who will go first/backward, where you are going with it, and what you will do with it when you get there.
Don’t twist
It can be tempting, especially if you are in a small space or in a hurry, to lift and twist in one action to put an object somewhere, or even “toss” it into its new location. This can cause sudden injury, from muscle strain to pinched nerves or torn ligaments. Perform each step separately, and use your legs and feet to turn rather than twisting your back.
Bonus: Use gadgets!
If you have lifting and carrying aids available to you, use them. Dollies, pallet jacks, carts, and straps can bear stronger loads than the human body, reduce fatigue, and save you from pain and injury.
Even with all of these tips, remember the most important part is planning! Take your time, do it in small increments whenever possible, and get help if you need it.
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Dr. Mark Sell is a licensed, experienced chiropractor serving the Huntington, Indiana area since 1986. His practice continually strives to provide a friendly and comfortable atmosphere, offering affordable high-quality chiropractic care that includes treatment protocols tailored to meet your individual needs.