Sunbury Physiotherapy Centre

Lifting is a common cause of low back injury that is often preventable. Sticking to the following principles can minimise the injury risk:

• Get as close to the weight as possible.
• Keep feet wide apart to improve stability.
• Bend from the hips and knees not from the waist, maintaining the natural curve of the lower back.
• Tighten the lower abdominal muscles drawing the navel in against the spine. This helps to support the spine.
• Don't lift and twist. Move the feet rather than twisting from the torso.
• Don't lift after sitting for extended periods, the ligaments of the back are stretched and vulnerable to injury.

Consider
Does the left need to occur in the first place? Eliminate any unnecessary lifting.
Can a piece of equipment such as a trolley be used to assist the lift?
Can another person/s help with the lift?

Attempt To Minimise

• The need to lift objects below the knee or above shoulder height. Rearrange the workplace or home so that heavy items that are likely to be lifted often are stored at waist height.
• The distance that the load is from the body.
• The weight of the object. If possible break up into smaller portions.
• The number of times of lifting. Injury is more likely to occur when fatigued.
• The distance the weight is to be carried. Ensure that the path is free from obstacles.
• The speed of the lift.

If you are injured through lifting a physiotherapist can help resolve the acute symptoms and also teach exercises to increase the strength and stability of the spine to help prevent future injuries.

Justine Barrow