How to Lift Properly when you have Low Back Pain

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By N J
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Lift Properly when you have Low Back Pain

Imagine, you have a history of low back pain, but at the moment you are feeling great and painfree! But a box of 20 lb paper just arrived from Staples at your office, and your printer is running low. You think nothing of it, lift that heavy box by yourself, and boom, you have set your back off...and now you have to spend time recovering, not being able to perform your activities of daily living. Lost time, lost revenue, lost time with your family. Thousands of injuries occur everyday from people who lift things improperly. Here are few secrets that can help you avoid being in excruciating pain that can cost you more than your valuable time.

Difficulty: Easy

Instructions

Things You'll Need:

A lumbosacral back support

Step 1

Wearing a Lumbar Support Belt can aid you in a safe pain free lifting technique

Wear your low back support belt before you lift something heavy or start a task that will require your low back muscles. This is especially important if you have a history of low back pain.
Step 2

Start with your feet shoulder width apart and one foot slight ahead of the other foot.
Step 3

Lower yourself to the ground by bending at your knees. Be careful not to bend from the waist or to twist your back.
Step 4

Make sure you are as close as possible to the object you are picking up.
Step 5

Tighten your stomach muscles (the lumbar support back belt with help with this as well)
Step 6

Keep the box that you are lifting as close to your body as you can and keep your back upright. Lift smoothly as possible.

Tips & Warnings

When in doubt, ask someone to help you lift that heavy item. There is nothing wrong with asking for help, or saying NO if you know your lower back cannot handle something
Instead of lifting a whole box that weighs 20 lbs, consider breaking up the items and maybe lifting 5 seperate times. Yes, it may use up your time in the short run, but you can save yourself so much pain in the long run
Avoid twisting your body at all costs. This twisting motion is a major cause of injury. If you have to change direction while you are moving that box, move your feet first.

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