I’ve adapted this from a list included in Isa Herrera’s book ‘Ending Pain in Pregnancy’ (a must read if you’re expecting!) even if you’re not pregnant you can be sure that following advice given to a demographic with arguably the most compromised core system out there has to result in the gold standard in lifting advice!!
- Bring the load/Object Close: Bring your body as close to the load/object you are about to lift as possible. This will prevent you reaching too far forward to grab the object, placing increased stress on the low back. You want the object almost directly underneath your body before you lift it.
- Wide base of support: You want a wide base of support when you lift objects to improve your balance & allow you to reach the object without straining the back or legs. Widen your stance & try to keep your toes out, as if you are about to straddle the object.
- Squat down & bend your knees: To reach the object, you will need to squat down by bending your knees. The most important aspect of squatting down is maintaining a flat back with a slight lumbar curve or arch. This is what helps the jelly in the vertebra stay centred, placing less stress on the intervertebral discs.
- Keep the load close: When you grasp the object, bring the load as close into your body & stand up with your back remaining straight up & down.
- Take steps, do not rotate: Do not rotate, or twist your trunk to place the object on a different surface. Instead, take small steps with your legs to reposition your body. Set the object down using the same principles.
Remember, proper body mechanics take time but by mastering these steps you’ll prevent aggravating existing problems & reduce risk of future injury.