Guidelines to Proper Lifting

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Warning: These health tips are intended for the use of Maimonides’ patients under the supervision of the Doctor of Chiropractic. Before beginning any program of exercise or dietary recommendations always consult with your healthcare provider.

Many of us work in professions that require heavy and/or repetitive lifting. Here are some things to remember when lifting to help keep your body as healthy as possible:

  • Always bend your knees when leaning forward to pick up something heavy.
  • Find a partner or two to help you lift heavy objects whenever possible.
  • When lifting and twisting your body, be sure to turn your entire body and do not just twist your back toward one side.
  • If you engage in repetitive lifting, we recommend stretching at the beginning and end of your shift to keep muscles limber (focus on stretching low back, hamstrings, quadriceps, biceps, triceps and trapezius muscles).
  • When lifting something off the ground, try to get your body down low to the ground to lift the object (unless your knees cannot support you, then you must find help).
  • When standing for long periods in between heavy lifting, place a phone book or short stool on the ground and stand with one foot on the book or stool. This removes pressure from your lower back.
  • Avoid sleeping or lying on your stomach – always sleep face-up with a towel/pillow under your knees or on your side with the towel/pillow between your knees, and only use one small pillow under your head.
  • Drink lots of water – this keeps your body hydrated and helps your muscles to carry their load with less chance or strain or injury.

Photo Credit: fung.leo via Compfight cc

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