Improper lifting technique is a primary cause of back strain and injury. A back injury caused by lifting may result from one or more of these problems:
Muscle injury. Stress on the lower back muscles can occur when you get out of position while lifting. Too much stress on the muscles can cause small tears in the muscle; these tears are referred to as muscle strain.
Disk injury. A disk is a type of cushion between the bones of the spine. A back injury can cause a disk to bulge or rupture and then press on one or more nerves to cause pain and discomfort.
Joint injury. This type of injury can occur when you use improper lifting techniques, even when the item you're lifting is relatively light.
The following tips can help keep your back safe when lifting objects:
Face the object you want to lift and, with your back straight, lower yourself to the floor and bend one knee.
Tilt the object to one side, if possible, so it can be lifted from underneath.
Keep the object close to your body.
Support your back by tightening and holding in your abdominal muscles.
Use your arms, legs, and buttocks to lift the object to your knee; don't twist and don't use your back.
Keep a firm grip on the load, and keep your arms and elbows close to the body while lifting.
When carrying the load, keep it close to your body. Don't twist your back—keep your shoulders and hips in line with each other. When changing direction, shift the position of your feet and turn your entire body.
When you're ready to set the load down, bend your knees to lower it—don't stoop. If the object is to be placed on a shelf, bench, or table, set it on the edge of the shelf (or bench or table) and push it into the desired position.
Remember, it's better to ask for help to lift a heavy object than to injure your back.
© 2014 Main Line Health