Whether it’s moving furniture or lifting groceries, knowing how to lift heavy objects properly can prevent injuries and keep you feeling strong. By using the right techniques, you can protect your back and muscles from strain. Let’s dive into some simple tips for lifting heavy objects safely and with ease.
Bend Your Knees, Not Your Back
When it comes to lifting heavy objects, your back is not the superhero you want to rely on. Instead, it’s all about using your legs and keeping your back straight. Start by standing close to the object with your feet shoulder-width apart. Bend your knees, not your back, to squat down and grip the object firmly. Keep your back straight as you lift the object by straightening your legs, using the strength in your legs and hips. Remember to keep the object close to your body to maintain balance and stability.
Take It Slow and Steady
Once you’ve got a good grip on the object, it’s time to start moving it. Avoid sudden movements or jerking motions, as these can strain your muscles and increase the risk of injury. Instead, move slowly and deliberately, taking small steps as you go. If you need to change direction, pivot your feet instead of twisting your back. This helps to distribute the weight evenly and reduces strain on your muscles. Remember to breathe steadily and maintain good posture throughout the lifting and moving process.
Teamwork Makes the Dream Work
Sometimes, the best way to lift heavy objects safely is to ask for a helping hand. Don’t be afraid to enlist the help of a friend or family member when tackling particularly heavy or awkward items. Having an extra set of hands not only makes the job easier but also reduces the risk of injury. Remember to communicate with your lifting partner and plan your approach together to ensure a smooth and safe lifting experience. Together, you can share the load and get the job done without putting strain on your body.
By following these simple tips for proper lifting technique, you can protect your back and muscles from injury while tackling heavy objects. Remember to bend your knees, not your back, keep the object close to your body, and move slowly and steadily. And don’t hesitate to ask for help when you need it. With the right approach, you can lift heavy objects with confidence and care, keeping yourself safe and strong for whatever challenges come your way.
Written by GUADS intern Kate, with contributions from myhealth.alberta.ca