Carle Spine Institute | 610 North Lincoln Ave. Urbana, Illinois 61801 | Medical Advice Nurse 217-383-6555

 
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    Home >> Educational Resources >> How to Lift
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How to Lift
Without Hurting Your Back

When lifting, maneuver the object close to your body, and use the strength in your LEGS to get the object off the ground, rather than your low back.

Lift

Put one knee on the ground and use your arms and legs to move the object up onto the opposite thigh. Stand up. Never bend at the waist while lifting.

Have you ever heard of anyone straining a thigh muscle while lifting? Hardly ever. That is because the muscles in the legs are longer, stronger, in better shape and more resistant to strain. The muscles and ligaments in the back are shorter and prone to muscle spasm.

Start with one knee on the floor, use the strength of your arms to raise the object up onto your mid-thigh, then use the power of your legs to stand up. An alternate method is to bend both knees in a squatting position, grasp the object keeping fingers underneath it, keep your back erect and stand. In both examples, use your leg muscles, not your back, to generate the lifting force.

 

 

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Need more information on back and neck pain?
Click here to view resource books on spine problems, what causes back pain, what causes neck pain and when to see the doctor.

 

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Carle Foundation Hospital and Carle Physician Group contract with insurance providers separately and may or may not choose to participate in all of the same insurance plans. Patients are urged to check with their carriers as to whether services are covered for either or both organizations. Copyright 2010 The Carle Foundation