Did you know that low back pain and sciatica is the #1 reason people go to see their doctors?
Low back pain or sciatica (pain, numbness, or tingling down the back of the leg) can be caused by many things including spinal stenosis, arthritis, a herniated lumbar disc, or a sacroiliac dysfunction. Often these conditions can be aggravated by lifting improperly.
So, in order to avoid being part of that statistic, here are some general tips on lifting properly, which can reduce the strain on your back and make you more comfortable. Here are 6 Tips for Lifting to Avoid and Alleviate Back Pain:
1 – Use your legs to lift by squatting properly
Keep your back in neutral and abs engaged then hinge at your hips by sticking your backside back and bending at your knees. Here is a video on how to squat properly.
2 – Carrying heavy items close to your body
When carrying heavier items, make sure to hold them close to your body.
3 – Engage your Abs
When lifting heavy items overhead, use your core/legs by engaging your abs. Here is a video on how to engage your abs.
4 – Avoid bending, twisting, or turning at your waist
It’s important to remember to always turn at your hips.
5 – Stand on one leg
If you have good balance, you can lift small items by following these steps: stand on one leg, hinge at your hips, raise one leg behind — keeping your back in neutral, and then reach down.
6 – Use a grabber
If possible, avoid lifting altogether and use a grabber to lift small things from the ground.
For more in-depth information on avoiding and relieving back pain, check out my FREE Lower Back Pain Guide.