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Lifting Lessons

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Lifting can be a dangerous activity for your back, especially if you don’t know the correct way to do it! Those who study workplace injuries report that one out of every five injuries or illnesses in the workplace is related to back injury, and improper lifting is often the cause.

Learning how to lift properly will save a lot of wear and tear on your back and keep you safe and present in the workplace, which will make both you and your boss much happier!

Keep in mind the following dos and don’ts to protect your back when lifting:
  • Do keep your knees and feet at least shoulder-width apart; if your feet are too close together, you can’t balance the weight of the object properly and your back will be rounded. This posture provides proper support to allow you to lift the object.

  • Do squat down, bending at the knees, and keep your back straight

  • Do tighten your stomach muscles – this helps your back stay in a good lifting position

  • Do lift using your leg muscles because they are much stronger than your back muscles

  • Do hold the object as close to your body as possible, at your waist level, and balance the load equally or shift from side to side to exert equal pressure on the spine

  • Don’t try to lift an object that is too heavy; wait for assistance

  • Don’t bend or curve your back to pick up an object

  • Don’t bend or twist while holding the object

  • Don’t lift a heavy object above the height of your shoulders

  • Don’t try to carry an unbalanced load

Keep in mind that you should use a hand truck, a dolly or the assistance of a co-worker to move a heavy object. Never risk harm to your back or jeopardize your safety by trying to lift an object that is too large or too heavy for you.

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Dr. Doug Asks some important questions of interest to El Dorado Hills residents - Chiropractor El Dorado Hills Dr. Doug Asks...

What's the difference between sick care and health care?
Sick care is largely about relieving or suppressing symptoms. Health care is about improving performance. While sick care is about how you feel, health care is about how you function. Sick care is what you do to treat an obvious problem, and health care is what you do to avoid the problem and advance your well-being.
Where do most El Dorado Hills residents get their first vertebral subluxation?
Being born in a hospital is a common source of vertebral subluxation. Trauma from forceps delivery has been replaced with drugs, vacuum extraction, Cesarean section and births that are "scheduled" to fit the workweek routines of Ob-Gyns. That's why we recommend a chiropractic checkup for every El Dorado Hills newborn.