How to Safely Lift and Move Heavy Objects

Its Spring! Lots of people are moving in the Spring, whether it’s to a new home or helping move a kid out of college for the summer, or even doing some Spring cleaning that involves moving heavy objects. Moving heavy objects can cause a lot of aches and pains, and we have some tips for you to keep in mind to keep your back and knees safe this Spring!
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Getting ready to lift:

• Gauge if it's something you can move alone or could use a hand from another person or a dolly, by lifting up one corner first.

• Stand with your feet close to the box, furniture, or object that you are going to lift, with your feet about shoulder width apart.

Lifting:

• When you bend down to lift it, keep your hips back, and then lift through your heels, not your toes, as you straighten, to avoid strain on your knees or losing your balance.

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• Lift slowly, don’t jerk it up too fast or you might strain you back, arms or knees.
• Look ahead, not straight down, when you lift, as to not strain your neck and back.

Carrying:

• If possible, hold the item close to your body and in front of you as you carry it. Often holding under the object (if possible) is the easiest way to carry a heavy load, rather than holding around it. Carrying it on one side (if its heavy) may cause strain.

• Take small steps as you carry it.
• If you’re standing and holding it for a long period of time don’t lock your knees.

Setting object down:

• Lower back down by bending at the hips and knees, with your hips driving backwards – do not lower by using your back to hunch over! This is where a lot of people get injured.

• Continue to hold the object close to your body on your way down.

If you ever suffer from pain, strain or sprain from a lifting injury, call us and we can help recover! Stay safe while moving! J
 
By: Lisa Bartz, Exercise Physiologist (C-EP)