Polio Place

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Lifting Techniques

Lifting a load or setting it down improperly can cause a lot of problems that may not seem obvious at the time. But we do this a lot: how often we see something that needs to be moved and we tackle the job without giving it a second thought. Just one reckless move with a heavy weight not only wastes energy but can lead to spine and muscle injury.

Take a moment and assess the situation before you start lifting. How much does the load weigh? Must it be carried and how far? Where is the load located in relation to your waist?

If you can, the best way to lift is with your legs, not your back. Always test the weight of the load first by pushing it with your foot. You don’t want any surprises; many injuries occur because a load turns out to be heavier than expected. If it doesn’t push easily it is too heavy for you to lift safely so ask for assistance. If the weight is light enough, stand with your feet apart for a more stable base. Then squat, pick up the load, keep it close to your body, and stand up while keeping your back straight.

If leg weakness prevents you from lifting with your legs, you need to take extra precautions to avoid back injury. Sit in a chair and estimate the weight by pushing it with your foot, crutch or cane. If it seems okay sit close to the load and bend forward from the hips, keeping your back straight, and lift the load onto your lap. Then place it on a table, chair, shelf or counter. Don’t stand up while holding the load.

To lower a load that is located on a shelf above your shoulders, test the weight first by pushing up on it. Keep the load close to your body and let it slide down onto your lap if you are sitting or onto a table, cart or counter if you are standing. Do not lift heavy items over your head; ask for assistance. Remember these principles:

One: test the weight of the load;
Two: keep it close to your body;
Three: have a surface ready to receive it.

If you must reach down to retrieve something, do what golfers do: they stretch one leg out behind them to relieve stress on the spine. For example, while unloading a washer or retrieving items from the trunk of your car, lean on one arm and stretch out the opposite leg behind you.

© 2008 Grace R. Young

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