Lifting and carrying without hurting your back

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Although the human body has evolved to enable us to complete a variety of tasks. But we still need to take care we don’t push it to breaking point.

Here are a few top tips from Shrewsbury Chiropractic Clinic on how to prevent a bad back.

  • Face the direction in which you want to carry the weight.
  • Lift using a relaxed, straight back. Your legs need to be at least your hips’ width apart and ensure you bend your knees.
  • Keep your head and shoulders directly above your waist. Ensure the object you are carrying is as close to you as possible – no twisting.  
  • Avoid bending from the waist, as this increases the stress on your lower back.

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  • Never keep the knees straight. This will lead to over-stretching and damage to your back and never lift while twisting from the waist. 
  • Try and lift with a ‘broad base’, so your feet are about shoulder width apart or more. This will make you more stable. 
  • Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back. 
  • Make sure you balance or secure the weight before you start moving. (It is easier to carry a bowling ball in a bowling ball bag than in large cardboard box where it can roll around.) 
  • You also need to be careful when you are putting the object down, as this is just as likely to cause a back injury.
  • Try to put the weight on something at waist height rather than on the floor.
  • If you do have to put it on the floor, try and keep your shoulders, hips and knees pointing in the same direction, have a ‘wide base’ and bend your knees rather than your back.


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