Spring Cleaning ~ Heavy Lifting

BySatyam March 30, 2009December 27, 2012

As we all get ready for spring – and all the lifting that goes with it from potted plants to junk boxes from the attic – here are a few tips to keep in mind to keep your back healthy and strong:

Correct Lifting Technique

1. Stand close to the load; have firm footing and a wide stance.

2. Accentuate your lordosis.
(I.e.concave groove along the spine in the small of the back)

3. Bend your knees down to the load and keep your back straight.

4. Get a secure grip and hold the load as close to you as possible.

5. Lean back to stay in balance, inhale, and lift the load by straightening the legs.

6. Take a steady lift; do not jerk

7. When upright, shift your feet to turn and avoid twisting the low back

Rule: When lifting you should apply the correct lifting technique. In addition, you should also stand upright and bend backward (anuvittasana) five or six times immediately before and after each single heavy lift and also at repeated intervals during repeated lifting.

(Adapted from: Mckenzie, R., Treat Your Own Back (April 2001), p.29-30.