HOW TO PROPERLY LIFT By: Vanessa Niemeyer, PT, DPT

Throughout the day, many of us are required to lift objects, such as: a baby out of a car seat, a grocery bag out of the car, or a piece of new furniture into your new home.  Most of the time we can lift an object and move on with our day, but sometimes, we lift an object and end up suffering an injury, such as back pain.  Lifting can be essential, and so is your health.  

Avoiding injury while lifting can happen if you follow these steps:

1. Stand close to the object that you are lifting: 

When you go to lift the object, stand close to it.  Keep the object as close to your body as you can while lifting and lowering.  Avoid holding the object out in front of you when possible.  The farther the object is away from your body, the more work you must perform to lift that object.  

2. Ensure that you have a good grip:  

If an object is not gripped properly, it may slip or slide around resulting in quick, sudden movements, which results in a lack of control.  You want to have control of the object. A lack of control can lead to injuries.  

3. Do not twist or turn with your back:  

If it is necessary to turn, it is recommended to turn using your feet.  Your shoulders and hips should remain aligned throughout the entire lifting and lowering process.  Twisting at your spine increases the force through your spine, thus increasing your risk of injury.  

4. Widen your base of support: 

Your feet should be spread about shoulder width apart, not close together.  This will help to ensure you are balanced while lifting. 

5. Remain upright: 

Be sure to keep your back straight, and avoid bending forward at your hips or bending your back backwards during the lift.  If you have to bend backwards or forwards to lift the object, it may be too heavy for you to safely lift.  

6. Bend at your knees: 

Essentially, you should be squatting down to pick up an object off of the ground.  You want to lift and lower with your legs, and not your back.  Your legs, typically, have more strength and power than your back.  

7. Get help if the object is too heavy:  

If you think the object is too heavy to lift alone, the object is too heavy to lift alone. Get help.  I recommend designating one person to be “in charge” during the lift.  This can help to avoid miscommunication.  

8. Be sure to breathe: 

Do not hold your breath.  Holding your breath increases your blood pressure, increases the strain on your heart and puts you at risk for passing out.  

9. Move slow and steady:  

You want to have control of the object you are lifting.  Quick, jerky, and sudden movements increase the risk of injury.  

10.  Adjustments are to be made when the object is on a stable surface: 

The object should be lowered to a safe and sturdy surface before making adjustments, such as: getting a better grip.

11. Plan a Path: 

Make sure no other objects are obstructing the chosen pathway.  

What about lifting light objects? 

A lot of people tell me they feel “ridiculous” squatting down to pick up something small off of the ground, such as: a small wrapper.  There are other safe ways to lift that can help you to lift lighter objects.  

Golfer’s Lift:

If you’ve ever watched golf, you have seen a golfer remove the golf ball from the hole.  The golfer typically keeps both legs straight, one leg stays on the ground and the other leg lifts off of the ground parallel with the upper body.  As the upper body lowers, the leg being raised raises.    The back should still remain straight.  You can perform this standing on either leg.  You may also hold on to an object for increased stability.  

What if it hurts to squat? 

It is not uncommon for individuals to struggle with lifting properly due to knee discomfort.  The good news is, modifications can always be made to better suit your particular needs.  One example is the diagonal lift.  

Diagonal Lift: 

During the diagonal lift, one leg is in front of the other (typically the stronger leg is in front).  Both legs are still spread shoulder width apart.  Your back will remain upright.  When you go down to pick up the object, it will feel similar to a lunge position.

Final Thoughts: 

It is important to remember that everyone and every condition is unique. Each condition requires individualized attention.  If you are experiencing knee pain, it is best to address your knee pain with physical therapy, and/or care from an appropriate medical provider.  If you are experiencing back pain when you lift, this may be due to improper form, an underlying condition or both.  It is always best to seek care if you are experiencing pain.  

The physical therapists at Advanced Rehabilitation are equipped and ready to help you.  

This blog post is meant to provide education on proper lifting form.  If you are struggling to lift an object, suffering from back or knee pain, it is best to seek medical care.