The Five L's of Lifting

The busy holiday season is a happy time for all. Although it can bring its own hosts of problems for you. Be sure to take care of your back during this holiday season while you are busy loading the heavy packages and boxes into your car or into your home or picking up those heavy grand kids. I often teach my patients to employ these same techniques with regards to proper lifting at their prospective jobs. These are the five basic L's of Lifting.

• Load- You need to be sure what you are attempting to lift can safely be lifted by just yourself or if you need to get assistance from another person to perform the lift. Basically you are testing the load. Its easy. If its too heavy GET SOME HELP!

• Lever- Keep the load to close to your body with your back upright and straight. This helps to shorten the lever arm. Be sure to bend your knees to get close to the object you are lifting. Do not bend at your waist at a 90 degree angle.

• Lordosis- Make sure you are keeping the hollow space in your back during the lift. Your vertebral column in your back has a natural curvature to it.

• Legs- Ensure you are lifting your load with your leg muscles and not using your back muscles to support this lift entirely. Your leg muscles have far more power and are stronger than your back muscles. Let those legs do the work for you! Be sure you move your feet in the direction you want to move to with your load in hand. Watch out for twisting movements with your trunk and feet.

• Lungs- Inhale with your lungs as you begin to lift the load. Tighten your abdominal muscles as you lift. Make sure you are consciously breathing during lifting. Don't hold your breath.

If you keep these simple tips in mind you are well on your way to protecting your back for this busy holiday season and beyond. Be safe everyone!