Proper Lifting Techniques To Avoid Injury

One of the most common causes of overexertion injuries is improper lifting. Whether you're lifting a large box, crate, couch, table or any other object, you must use caution to avoid injury. Lifting an object the wrong way could result in a muscle strain or tear, forcing you to rest until it's fully recovered. If you frequently lift items on a regular basis, keep reading to learn the proper technique to avoid injury.

Note: even "light" objects can result in injury when lifted improperly. Don't assume that only large and heavy objects can lead to injury. The truth is that light objects pose just as much of a threat as heavier ones. Far too many people bend down to pick up objects without realizing the strain it places on their body. Constantly lifting objects the wrong way will gradually wear down the muscles, joints and inter-vertebral discs, leaving the individual susceptible to injury.

Lift With Your Legs, Not Your Back

The golden rule of lifting is to lift with your legs, not your back. So, what exactly does this mean? The natural instinct that most people have when it comes to lifting is to bend their back to pick up the item. Unfortunately, bending your back in such a manner stresses the inter-vertebral discs along with the muscles in your back. You might be able to pick up items by bending your back for years, but eventually this improper lifting technique will catch up and leave you hurting in the morning.

Rather than bending your back to lift an item, try to lower your legs (similar to a squat exercise) while keeping your back straight. You'll feel a burn in your legs as you lift an item from this position, but that sensation actually means you are doing it right. If you don't feel the burn coming from your legs, you are probably lifting with your back -- which is never recommended. In addition to preventing injury, lifting objects with your legs doubles as a beneficial workout routine.

General Lifting Tips

• Keep your feet spread about shoulder-width apart.
• Place the object close to your body.
• If you aren't sure whether or not you can lift an object by yourself, ask for help.
• Tighten your core muscles as you begin to lift the object.
• Wear gloves when lifting objects that are awkwardly shaped.
• Lift slowly while keeping your back as straight as possible.