by Olivia O Leary D.C BSc Hons Chiropractic

One of the most frequent topics we regularly cover with our patient’s  in the treatment room at Gorey Family Chiropractic as well as in the Spinal Health Class is how to lift correctly. Correct lifting technique really is essential in preventing back pain as well as facilitating a recovery from back injuries.

A few simple steps and you will dramatically cut down the chances of hurting your back whilst lifting.

Correct Lifting Technique:

Start in a safe position

Before you lift a heavy object, think through your task. Decide where you’ll place the object and how you’ll get it there. If an object is too heavy to lift safely, find somebody to help you.

To lift an object from the floor, stand as close to the object as possible. Then kneel, resting one knee on the floor. Don’t lift from a standing position with your waist bent or your knees locked.

Maintain the natural curve in your lower back

With one knee resting on the floor, tighten your core muscles — including the muscles in your abdomen, back and pelvis — and lift the object between your legs. Maintain the natural curve in your lower back, and don’t hold your breath. Be careful to hold the object close to your body. Rest the object on your knee as you prepare to stand.

Use your legs
As you stand, maintain the natural curve in your lower back and keep your core muscles tight. Use your leg muscles — not your back — to lift the object.

Let your legs do the work
As you stand, be careful to hold the object close to your body. Maintain the natural curve in your lower back, and keep your core muscles tight. Use your leg muscles — not your back — to lift the object.

Do’s and Don’ts of Safe Lifting

•  Tuck in the chin to keep the back as straight as possible while lifting.
•  Lift with the strong leg muscles.
•  Ask for help with the heavy, awkward items.
•  When possible, use mechanical equipment to move heavy items.

Don’t

•   Use your back muscles to do lifting.
•   Try to lift an item that is too heavy or awkward.
•   Twist your body while carrying an object.

Gorey Family Chiropractic Spinal Health Class

If you are one of our existing Client’s, have you been for your complimentary Spinal Health Class at the practice? Filled with information to help you make a faster recovery and maintain your back in good shape  in the longer term it covers everything from lifting postures to exercises to mattresses. If you haven’t been it runs every fortnight at the practice  on a Monday or Wednesday evening after clinic finishes. If you haven’t been you’re missing out!

For your convenience all of our Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

For further information on the above topic or to make an appointment feel free to contact Gorey Family Chiropractic Clinic on 053 94 83338 or email us at info@chiropractor.ie