Lifting Techniques to Help You Avoid Injury

As a physical therapist, I often see patients with back pain, shoulder issues, and muscle strains that result from one common daily activity: lifting. Whether it’s picking up a heavy box, a toddler having a meltdown, or wrangling a care seat into the backseat, lifting is part of life, especially for parents and caregivers. Proper lifting techniques can help you lift safely and reduce the risk of injury.

Unfortunately, improper lifting techniques are the most common and preventable causes of musculoskeletal injury. The good news? A few simple changes in how you approach lifting can significantly reduce your risk of injury and help you become stronger and feel more confident in your lifting movements.

Why Proper Lifting Techniques Matter

Lifting isn’t just about using your arms. It involves coordination of your core, legs, hips, and feet. When we lift incorrectly, we often shift the load to our lower back or shoulders, which aren’t designed to bear that weight alone.

Over time, improper lifting techniques lead to:

• Low back pain
• Herniated discs
• Shoulder impingement
• Muscle strains
• Sciatic nerve irritation
  

  Proper lifting tecniques are important when lifting car seats.

These injuries make daily tasks painful and can reduce your ability to stay active. That’s why learning proper lifting techniques is actually injury prevention and everyone can benefit from that!

The Basics of Lifting

1. Plan Ahead. Before lifting, check your environment. Is the path clear? Is the load manageable? Do you need help? Planning ahead prevents awkward movements and rushed lifting.
2. Get Close to the Load. Keep the object you’re lifting close to your body. The farther away it is, the more strain there is on your back.
3. Bend at the Hips and Knees. The key is to hinge at your hips and bend your knees into a squat-like position. Don’t bend at the waist. Your spine should stay in a neutral, straight position throughout the life.
4. Engage Your Core. Before lifting, tighten your core muscles. Think about bracing your abs as if someone was going to poke you in the stomach.
5. Lift With Your Legs. Use the strength of your leg muscles, not your back, to lift the object. Push through your heels and keep the movement controlled.
6. Avoid Twisting While Lifting. Pivot with your feet if you need to turn. Do not twist at the waist when turning.
7. Set the Object Down Carefully. Don’t just drop your load. Use the same mechanics in reverse to lower the load safely.

Techniques for Lifting Toddlers

Toddlers aren’t always the most cooperative lifting partners. They squirm, they’re getting progressively heavier, and they need a lot of help. Here are some helpful lifting techniques:

Picking a Toddler up from the Floor

Step 1: Get close and squat down to their level. One foot can be slightly forward for the best balance.

Step 2: Slide one arm around their legs and the other around their back or under their arm.

Step 3: Hug them close to your chest, tighten your core, and push through your legs to stand up.

Bonus: If you can encourage your toddler to climb onto a low stool or step to reduce your lifting height, even better!

Lifting into a Crib or High Surface

• Always lower the crib rail if possible.
• Bring your toddler close to your body before lifting.
• Avoid overreaching or leaning forward – this puts significant stress on your lower back.
• Consider using a step stool if the crib is tall or if you’re shorter in height.

Carrying and Installing Car Seats

Car seats are awkward, heavy, and often need to be moved in tight spaces like car interiors. Here’s how to manage them without hurting yourself:

Carrying a Car Seat

• Avoid carrying the car seat by the handle with your arm extended. This creates torque on your shoulder and spine.
• Instead, hod the seat close to your body with both hands or cradle it in front of you like a heavy box.
• Some parents find it helpful to hook the car seat over their forearm with a ben elbow to keep it close to the center of gravity. Only do this if it’s comfortable and you’re not straining.

Installing a Car Seat

• Kneel on one knee or sit sideways in the car to avoid bending and twisting.
• Use both hands to buckle and tighten straps.
• Take breaks if needed. This can be a physically demanding task.

Don’t Ignore Warning Signs

If you feel a twinge in your back, a pull in your neck, or persistent soreness after lifting, your body is telling you something. Minor discomfort can often be addressed early with rest, ice or simple stretches. Ongoing pain may require evaluation from a physical therapist. We can assess your movement patterns and provide strategies to prevent future injury.

Strength and Stretch for Prevention

It’s not just how you lift – it’s also about preparing your body for lifting. Regular strength training, especially core, glute, ad leg exercises, can help. Stretches for your hamstrings, hip flexors, and back can improve flexibility and posture. If you need help recovering from an injury and want to improve your lifting techniques, schedule an appointment with a physical therapist.

Final Thoughts

Whether you’re a parent, a caregiver, or just someone living daily life, proper lifting techniques are skills worth mastering. We lift things every day – groceries, laundry, pets, and children – and every lift is a chance to protect your body. Take time to use proper lifting techniques. Your back will thank you for years to come!

 

Dr. Joelyn Cunningham is a physical therapist for Rehab Associates. She treats patients at our Amherst clinic. Her interests are general orthopedics and geriatrics. When she’s not treating patients, Dr. Cunningham enjoys time with her family (which consists of lots of lifting and wrangling of car seats for her two-year-old son and twin infants). If you would like to see Dr. Cunningham in the clinic, please give us a call today at 855-722-8478. For more information about the team at Rehab Associates, please follow this link: https://racva.com/#ourstaff