Be mindful of your posture when lifting heavy objects; here’s how to do it safely

Dr Palleti Siva Karthik Reddy, MBBS, MD, General Medicine, says, “By understanding the mechanics of proper lifting, strengthening key muscles, and taking precautions, you can lift heavy objects safely and reduce the risk of injury, regardless of your physical condition.”

Common lifting mistakes and how to avoid them

Bending at the waist: This puts immense strain on your lower back, leading to potential injury. Instead, bend at your knees and hips, keeping your back straight. Think of your legs as the powerhouse for lifting.

Twisting while lifting: Twisting adds rotational stress to your spine, making it vulnerable. Pivot your feet to change direction instead of twisting your torso.

Lifting with your arms: Your legs should be doing the heavy lifting, not your arms. Keep the object close to your body and use your leg muscles to lift, reducing strain on your arms and back.

Holding your breath: Holding your breath can increase intra-abdominal pressure and put unnecessary stress on your spine. Remember to breathe naturally throughout the lift.

Ignoring your limits: Don’t try to lift more than you can handle. If an object feels too heavy, ask for help or use lifting aids like a dolly or cart.

Your spine is designed to bear weight when in a neutral position, but bending or twisting can put undue stress on the discs and ligaments (Source: Freepik)

The importance of proper posture and the right technique

Dr Reddy states, “Maintaining proper posture during lifting is crucial for protecting your spine and preventing injuries. Your spine is designed to bear weight when in a neutral position, but bending or twisting can put undue stress on the discs and ligaments, leading to pain, strains, or even herniated discs.”

The right posture for lifting heavy objects involves:

Squatting: Bend your knees and hips to lower yourself down to the object, keeping your back straight and chest up.

Wide Base: Position your feet shoulder-width apart to create a stable base of support.

Tight Core: Engage your core muscles to stabilise your spine and protect your lower back.

Close to Body: Hold the object close to your body, as this reduces the strain on your back and arms.

Lift with Legs: Straighten your legs to lift the object, using your leg muscles to power the movement.

Lifting safely with pre-existing conditions

If you have pre-existing back or joint issues, Dr Reddy recommends extra caution when lifting heavy objects:

-Consult Your Doctor: Always talk to your doctor before attempting to lift heavy objects if you have any medical conditions. They can advise you on safe lifting practices or recommend alternatives.

-Use Lifting Aids: Utilise tools like dollies, carts, or lifting straps to minimise strain on your body.

-Ask for Help: Don’t hesitate to ask for assistance when lifting heavy or awkward objects.

 -Listen to Your Body: If you experience pain, stop immediately. Pushing through pain can worsen existing conditions.