PROTECT YOUR BACK
1. Plan the lift.
- Can you safetly lift it?
- Is it a two person lift?
- Do you require a mechanical aid?
- Can the load be broken down into smaller pieces and moved?
2. Establish a base.
- Hips face same direction as shoulders
- Feet shoulder width apart
3. Bend at the hips and knees, back straight, chest up. Engage core muscles.
- Engaging core muscles means tightening your stomach, buttock and back muscles, similar to bracing for an impact.
4. Keep it close.
- Keep the load close to your body, with a good grip.
- Avoid reaching when possible.
5. Lift with your legs.
- Use your leg strength to lift, straightening your hips and knees.
- Keep your bak straight chest up, and keep core muscles tight.
6. Move your feet.
- Avoid turning or twisting while holding a heavy object.
- Use your feet to change direction, taking small steps.
- Lead with your hips as you change direction, keeping shoulders and hips in line.
Referenced from the BC Chiropractic Association
www.bcchiro.com
