PROPER LIFTING, PULLING, AND PUSHING

We've all heard the phrase "lift with your legs, not with your back."  But what exactly does that mean?  When lifting an object, or moving much of any weight with your body, you should hinge at the hip.

 As shown in the picture above, when bending to pick up an object, you should bend at the hips while keeping a straight back.  This will load up the muscles in the back of your thigh (hamstrings and gluteals), making them do the work of lifting the object.  Practicing this motion will help protect your lower back from injury.  Here is a small checklist of what to think of when bending to pick up an object:

• Shoulder blades pinched together or "big chest"
• Head is neutral.  Not slouched down.
• Abdominals are engaged to protect back.
• Push your hips back to shift your weight onto your heels
• Object is as close to your center of gravity (body) as possible.

Good, strong core

Bad, weak core

 Our spine is made to hold us upright but also allow us to bend our torso as needed.  However, making sure that our body has the advantage over what we are moving or lifting is important. There is more than one way to approach lifting objects, but the same checkpoints apply.

Notice in all the pictures above, her back is straight and her hips are doing the work.  Regardless of the weight of the object, always try to practice good form in order to develop a good habit and protect your back in the future.