How to Lift With Middle Back Pain
Lifting with a sore middle back is a painful experience. Back pain is one of the most common reasons people miss work or visit a doctor, according to the Mayo Clinic. There are several ways back pain can occur -- accidents, strains, injuries or bad posture habits. Learning how to properly lift when you have middle back pain can prevent future injury.
Instructions
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Stretch your middle and lower back before lifting heavy items. Walk around and use backward-bending or stomach-lying positions before or after heavy lifting, recommends Back.com. Also, use a heating pad for 15 minutes on the sore part of your middle back to loosen muscles prior to lifting.
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Keep your back straight and bend at the knees to pick up an item from the ground. This provides your spine with a solid foundation for lifting. Use a step ladder to lift items higher than shoulder height.
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Secure the item in your arms, holding it close to your body. Use both hands when lifting a heavy object. Center the weight of the object no more than 8 inches from your body before lifting -- keeping your back straight. Also, center the weight of the object in your arms before lifting to avoid an unbalanced load.
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Lift the item slowly, lifting with your legs instead of your arms or back. Keep your back vertically straight when lifting. Try not to twist or reach to the side when lifting.
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Tips & Warnings
Ask someone else to help lift if the item is heavy or awkward.
Seek advice of health care professional for diagnosis and treatment of back pain. Your health care provider may suggest wearing a brace for support when lifting or as part of treatment.
Apply ice to the sore area of your middle back if pain occurs immediately after lifting.
Avoid lifting heavy objects for a long period of time.
References
- Photo Credit woman lifting arms image by Jane September from Fotolia.com
