Lift with your legs...no wait. I meant DON'T lift with your legs.

Everyone knows but do we all take the time to really think and stop lifting with our legs.  Improper lifting form is probably one of the most common causes of back pain in our country, even if it doesn't occur right away we can have long lasting effects.

If you have ever "thrown out" your back while doing a seemingly simply task -- lifting a package, moving a piece of furniture, carrying a child -- you have learned firsthand the importance of safe lifting techniques for protecting your back.  Safe lifting is easy to learn, simple to do, and may be one of the most important skills you will ever learn.  Safe lifting techniques keep your back in balance and can protect you and your back from accidental strain and overload.  It makes sense -- to keep your back working smoothly and problem free, lift right.

1) Visualize the load:  The first step in safe lifting is thinking.  "Can I lift it by myself?"  "Can I hold it close to my body?"  If the load is manageable, then follow the remaining tips.

2) Tuck your pelvis:  By tightening your stomach muscles, you can "tuck" your pelvis to keep your back's three curves in balance.

3)Bend you knees:  Bend your knees instead of your waist (even if you are only getting a pencil off the ground).  Let the large muscles in your legs support your back and carry the weight.

4) "Hug" the load:  Try to hold the object you're lifting as close to your body as possible, as you gradually straighten your legs to a standing position.  Try this exercise out at home, hold a gallon of water/milk/juice out in front of you with arms extend.  Then hold the same object "hugged" into your body.  How long were you able to hold the object in both positions?

5) Avoid Twisting:  This one I can not stress enough, and it goes with everything we carry.  Twisting while you lift or carry increases the load on your spine and can lead to serious injury.  To avoid twisting be sure that your knees and torso are moving in the same direction when lifting.

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