Lifting heavy objects improperly can cause serious back problems.
The way that you lift objects, particularly when they are heavy, can have a major impact on the health of your back. The most dramatic result of this can be an acute injury but damage can also occur in more long-term and less noticeable ways. Proper techniques for lifting heavy objects can greatly reduce the chances of injury to your back.
Keep Your Back Straight
Many back injuries occur when people attempt to lean over and lift something heavy with their spine in a horizontal position. In this position, the force of the weight is pulling your vertebrae out of alignment. By lifting with your spine in a vertical position, you direct the force of the weight down through your vertebrae, thus compressing them rather than prying them, and greatly reducing your risk of injury. To do this, squat when lifting something with a knee on each side of the object and lift it by straightening your legs while holding the object. This allows your legs to do the work rather than your spine.
Keep the Weight Close
Try holding a large book or other substantial object out at arm's length then down by your side. You will quickly notice how much easier the second method is. Use leverage to your advantage by keeping heavy weights close to your body when lifting them. If you try to hold them away from your body, you will be increasing there effective weight and your chances of hurting your back. The act of holding a weight close to your body works in conjunction with maintaining a straight and vertical spine to direct the weight of the object downward through your spine in a straight line.
Lift Steadily
Lifting a heavy object by jerking it off of the floor can cause damage to spine, shoulders and elbows. If the object is too heavy for you to lift it in a smooth motion, you should get help from another person or a machine. Lifting smoothly and slowly reduces the stress on joints and back and allows your muscles to function without being endangered by sharp blows.
Don't Twist
Under normal conditions, twisting your hips, torso and spine is harmless and even healthy. However, if you do this while supporting a heavy weight, you run the risk of causing damage to the discs between your vertebrae. If you need to put down a heavy load to either side of you, turn your entire body in that direction and set it down with both hands.
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