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Whether you're lifting boxes during a move, grabbing groceries from the trunk, or hoisting your toddler into a car seat, improper lifting is one of the most common causes of back pain. The good news? A few simple changes in how you lift can go a long way in protecting your spine and preventing injury.

Here’s how to lift the right way—and why it matters.

Why Lifting Technique Matters

Your spine is strong and flexible, but it's also vulnerable to strain when pushed past its limits—especially with sudden or repetitive movements. Improper lifting can lead to:

• Muscle strain
• Herniated or slipped discs
• Lower back pain
• Sciatica and nerve irritation

Over time, even small lifting mistakes can build up, especially if you're lifting frequently at work or home.

6 Steps to Proper Lifting Technique

1. Plan Ahead
Before you lift, know where you’re going and clear the path. If something looks too heavy, ask for help or use tools like a dolly or cart.

2. Stand Close to the Load
Keep the object as close to your body as possible. The farther it is from your center of gravity, the more strain it puts on your spine.

3. Bend at the Hips and Knees—Not the Back
This is the golden rule. Use your legs to squat down, keeping your back straight, chest up, and head aligned with your spine.

4. Keep a Neutral Spine
Avoid rounding or arching your back. Maintaining the natural curve of your spine protects the discs and muscles during movement.

5. Engage Your Core
Tighten your abdominal muscles to support your spine as you lift. This creates a stable base for the movement and reduces risk of strain.

6. Lift Slowly and Smoothly
Use your legs to power the lift—not your back—and avoid jerky motions. When turning, pivot with your feet rather than twisting your spine.

Bonus Tips

• Don't lift and twist at the same time—turn your whole body instead.
• Avoid lifting above shoulder height—use a step stool or get help.
• Stretch before and after physical activity, especially if lifting is part of your job or workout.
• Listen to your body. If something feels too heavy or awkward, it probably is. Respect your limits.

Chiropractic Perspective: Prevention Is Key

As chiropractors, we often treat patients with back injuries that could have been avoided with better lifting mechanics. Spinal adjustments can help improve alignment and mobility, but good habits outside the office are just as important.

Incorporating proper lifting technique into your daily routine is a simple but powerful way to protect your spine and avoid unnecessary pain.

Final Thoughts: Small Changes, Big Impact

Back pain doesn’t have to be part of your daily life. With just a little mindfulness and practice, you can lift safely, avoid injuries, and keep doing what you love—pain-free.

Need Help with Back Pain or Injury Recovery?
If you're dealing with back pain or want to learn more about how to protect your spine, our clinic offers personalized assessments and chiropractic care to keep your body moving at its best. Click here to schedule now!