How to Safely Lift Heavy Objects

August 14, 2019

There are many reasons why you should practice proper lifting techniques.  Not only does proper form work the appropriate muscle groups you’re aiming to strengthen, but it also reduces the risk of both short and long-term back injuries.  Whether you’re lifting weights, strength training, or carrying heavy objects on the job, your form is extremely important for your overall health.  Improper form while lifting can cause muscle strains, tears, serious back problems, joint pain, and much more.  These injuries can take weeks or even months to heal properly.

One of the main injuries leading to lower back pain is sprains and strains to the low back.  This accounts for most acute back pain individuals experience in their lifetime.  Sprains and strains are often caused by overstretching or injuring ligaments, tendons and muscles.  Practicing proper form throughout your lifting movements leads to better results and prevents injury.  We’ve compiled a list of tips and tricks to keep in mind the next time you’re lifting a heavy object:

  1. Determine how much the object weighs – Get help from another person or device if it is to heavy to lift safely.
  2. Have a plan – Clear your walkway
  3. To Lift:  Bend your knees, keep your back straight, tighten your stomach and keep the object as close to you as possible.
  4. Do not twist – Try to keep your feet facing the direction that you are moving.
  5. Keep a wide base of support
  6. Squat Low – Slowly Lift
  7. Do not lift while bending forward
  8. Hold load close to your body
  9. Never lift heavy objects above shoulders
  10. Use your feet to change direction

If you do find yourself injured, our team of sub-specialist orthopaedics and physical therapists are here to assist!  To schedule an appointment, call 859-263-5140 or visit us here!



Tracy Keenoy, PT

To learn more about Tracy Keenoy, PT and our physical therapy department, please visit here!