Wednesday, May 30, 2012
Proper Lifting Techniques
Improper lifting technique could cause acute and chronic injuries to the back, legs, or arms.
Here are some of the ways that could help to prevent injuries while lifting.
1) Plain ahead before lifting
Knowing what you will be doing and where you will go will prevent you from making awkward movements while lifting something heavy. Make sure you make a clear path before you lift. If lifting something with another person, make sure the other person has the same plan in mind.
2) Test the weight of the load
If it feels too heavy, ask for help, or use a mechanical lifting device if it’s available. Don’t try to be the hero.
3) Position your body close to the load.
You will have a greater mechanical advantage if you keep the load close to your spine versus away from the body. Make sure you have a firm grip on the object and keep it balanced close to your body.
4) Feet shoulder width apart
A solid base of support is important while lifting. Try to have the load between the knees if possible.
5) Bend your knees and keep your back straight.
Bending at the waist should never be permitted. Never try to catch a falling load. The risk of injury increases when the lower back is rounded.
6) Keep your head up.
The more vertical your posture, the lower your risk of injury.
7) Tighten your stomach muscles and lift with your legs.
By tightening your abdominal muscles will help to brace your spine in a good lifting position. This will also help prevent excessive force on the spine. Your legs are so much stronger than your back muscles. Therefore bend your knees and use the power from your legs.
8) Breathe out as you begin to lift.
This increases tension in your abdominal muscles. Do not hold your breath during a lift; this increase pressure in the abdomen.
9) Always keep your shoulders in line with your feet.
Twisting significantly increases the load on the spine, which increases the risk of injury. Never twist even when carrying light objects.
10) Proper lowering is just as important as lifting.
It is dangerous to drop or throw a load. Bend the knees, keep the back straight, and breath.
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