4 Steps to Take for Bending Over Properly to Pick Things up without Hurting your Back
You hear it all the time − someone hurts their back from trying to pick something up.
Most likely, there was an improper strategy to pick up the item.
If you are going to be picking up items, it is important to know steps and strategies in order to avoid Back Pain.
If you are experiencing Back Pain, it's important to see a Back Pain Chiropractor as soon as possible.
In this article, we go over 4 techniques to properly lift things so that you do not hurt your back.
Table of contents:
- Bending over for proper pick-up
- What do I do if I get back pain from lifting something up?
- Seek chiropractic care at Arrowhead Clinic
Have you ever tried to go an entire day and not bend over or lift something?
It's harder than it sounds!
You may think you don't do it often, but if you start to pay attention you'll realize that you probably drop something on the floor at least once per day and if you're around children, you're probably bending to lift them up over very often.
The problem is, most of us don't pay attention to how we bend over, and if we do it frequently, we may not realize the problems we could be causing on our spine.
For some people, bending over consistently incorrectly, over time, is a very common way to begin to experience back pain, while for others, they may bend over just one time and throw their back out causing serious discomfort.
So we keep saying bending over the "wrong way", and you may be wondering, what is the wrong way to bend over anyway?
And that's a great question, many people do not know the proper way to bend over and pick something up.
4 Techniques For Correcting Lifting Things
1. Stick out your booty
Yes, you read that right, you need to put your backside into it, meaning you can squat to lift the object off the floor or you can hinge forward at the hips.
Both are correct, and either way, you need to stick out your rear as you're bending over and lifting.
Be sure to keep both feet on the floor and do not lift your heels, as you bend over at the hips make sure that your knees go directly over your feet.
2. Keep Items Close
When you grab the item on the ground and start lifting, keep it as close to your body as possible. This is more important to keep in mind when the object is heavy.
If you're lifting something heavy that is far away from your body your lats will be forced to work harder.
Now for some very strong people, this may not be a problem, but for most people, their lats aren't strong enough for this type of lifting and it ends up putting unwanted pressure on the spine.
3. Do Not Slouch
When lifting, it's important to remember that as you squat forward, keep your chest up high and your shoulders down.
Do not slouch or hunch forward when bending, squatting, or lifting. This could cause a great deal of damage to the spine.
4. Clench the Glutes
To initiate the lift, clench the glute muscles in that booty, bring the hips toward the item as you begin to stand up. Tighten the abdominal muscles during the lift, your abs are meant to stabilize you.
Make sure that you do not twist when standing. Wait until you're standing nice and straight before trying to turn.
Even if the item in question is very light, it's still possible to suffer an injury by twisting awkwardly before being in a fully standing position after bending down to pick up something very light.
This may sound silly, but you can try to practice in front of a long mirror. This will allow you to see what others see.
What Do I Do If I Get Back Pain From Lifting Something Up?
Unfortunately, even when precautions are taken, accidents can still happen. If you have a back injury, regardless of how it was brought on, you should contact an experienced Chiropractor for treatment and relief.
The Arrowhead Clinic Chiropractors specialize in treating the victims of back injuries, whether from bending over wrong, being involved in a Car Accident, or becoming injured on the job, we are able to help with the recovery process.
Each patient that comes to our office in pain will receive a thorough examination so our doctors can find the underlying source of the condition.
Once we know the root cause, we will be able to treat the problem at the source. It is our goal to help each patient return to their normal life without the need for addictive pain medications or drugs.
Seek Chiropractic Care at Arrowhead Clinic Today!
A spine injury after bending over is not something to push off. If you notice back pain after picking up an item, no matter how small the item may have been, you need to be seen by a chiropractor to make sure you have not caused a serious injury.
Our doctors offer a free consultation so we can speak with you and find out how we can best assist with your recovery.
Contact our Top Chiropractic today.