Proper Lifting Technique to Avoid Back Pain

Blogs, Blog, / By Shi Qi Yap

In our Monday post, we have introduced about some potential injuries from improper lifting technique. Learning the right way to lift will help you avoid these problems.

Today, we’ll be sharing the proper lifting technique and explaining how it can help you avoid back pain.

Steps to Ensure Proper Lifting Position and Technique

1. Evaluate the load & the environment

2. Lift close to your body

3. Feet should be shoulder-width apart

4. Squat Down with back fully straight

5. Tighten your stomach muscles

6. Securely grip the load

7. Slowly lift the load with your legs

8. Set down the load

How These Steps Help in Avoiding Back Pain?

  • Keep the Weight Close to the Body

The further an object is held from one’s center of gravity, the more force required to hold that object up. If you lift the load away from the body, this will resulting leverage increases the stress on the lower spine and nearby muscles.

  • Lifting with Buttock and Leg muscles

Buttock and leg muscles are relatively larger and stronger than spine muscles. Therefore, when the body is able to rely on these larger muscles, less stress is placed on the other areas of the body.

  • Tighten Your Stomach Muscles

Tightening your abdominal muscles will hold your back in a good lifting position and will help prevent excessive force on the spine.

  • Keep Your Back As Straight As Possible

The back muscles will only be used most effectively for maintaining good posture, as they are designed to do. Twisting while lifting is a dangerous mistake that can lead to back injuries.

We have posted a short video ‘Correct Lifting Technique’ on our instagram and youtube. Click here to watch.

If you have any more questions or would like our physiotherapists to assess or treat your back pain, feel free to drop us a question, talk to us, or fill in the form below. Do check out our Instagram page too.

Yap Shi Qi
Rehab Therapist

Shi Qi graduated with Bachelor of Physiotherapy (Hons), awarded by Anglia Ruskin University, UK. Certified Kinesio Taping Practitioner (CKTP®). She practiced as a physiotherapist in a Malaysian private physiotherapy center with a special interest in musculoskeletal and neurological rehabilitation. Her previous experience inspired her to combine active approach along with patients’ education to optimize the rehabilitation outcome in sports-related injuries and postural pain.

In her spare time, she enjoys swimming, singing, and playing piano.