Digging out boxes of holiday decorations, hauling packages to and from the car, hiding gifts away on the higher shelves at the back of your closet … the Holiday Season certainly requires its fair share of bending, lifting and reaching. This, coupled with the cooler weather, makes December the ideal time for a refresher on proper lifting methods. 

Back pain, after all, can put a real damper on the Holiday Season. 

As one of the most common conditions treated by physical therapists, back pain and injury will affect about 80 percent of all Americans at some point in their lives, making it one of the top causes of disability in the U.S. “Fortunately, it’s a condition that’s preventable, and one of the ways of doing this is to learn proper lifting techniques.” says Dr. Evelyn Mora from Healers of Motion Physical Therapy in Pembroke Pines, FL. 

But, preventing back pain isn’t the only concern when we talk about proper lifting. Using the proper techniques for lifting and carrying awkward and/or heavy objects is about minimizing strain on the entire body. 

The goal, according to Mora, is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on one area, such as the lower-back or shoulders. 

So without further ado, strongly consider the following tips for proper lifting during this Holiday Season … and throughout your lifetime: 

Warm Up: 

Don’t ever assume your body is ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch you lower back as well as your legs and hips. Also, do a few jumping jacks to get the blood flowing to the muscles in your body. 

Get Close 

Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body. 

Bend & Lift with the Knees 

We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up. 

Get a Grip 

This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly. 

Reverse the Steps 

When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up. 

In addition, keep from twisting or reaching while lifting and/or carrying a load. Don’t rush through the process of lifting, and if you’re tired, put the work off until later 

And finally, if you do feel pain during or after lifting, or you have an injury or condition you feel is holding you back from moving properly, make an appointment with us for a full assessment prior to trying any sort of heavy or awkward lifting. 

At Healers of Motion Physical Therapy, you’ll be treated directly by a doctor of physical therapy from start to finish. We are experts at joint pain related physical therapy, diagnosis and treatment. We have a reputation for providing truly exceptional physical therapy due to our hands on approach. Instead of just setting you up to exercise on a machine, therapy with us will involve various modalities and manual techniques to give you the best physical therapy experience possible. Call today to schedule your visit at 954-861-0252.