Aching Back Proper Lifting
Tips for lifting safely in someone with back pain include:
- Think before you act. Look at the label and find out how much the object weighs.
- Ask for help if you need it.
- Plan the move in advance.
- Stand closely to the object you wish to lift.
- Keep your body weight over your feet while you lift.
- Bend your knees and keep your elbows close to your body.
- Lift with your legs while you keep your back straight.
- Keep objects close to your body while lifting.
- Lift the load smoothly, without jerking, tugging, or twisting.
- Avoid twisting your back: keep your back straight while lifting.
- Maintain balance: keep your feet one shoulder-width apart as you walk while carrying a heavy object.
- Change direction by moving your feet. Do not change direction by twisting your back.
- Observe the same technique when putting items down.
- Use a back support: acts as a reminder to lift correctly, but does not decrease the risk for back injury.
Continue to Aching Back Proper Posture
- Andersson GB: Epidemiological features of chronic low-back pain. Lancet 1999 Aug 14; 354(9178): 581-5. 
- Coste J, Delecoeuillerie G, et al: Clinical course and prognostic factors in acute low back pain: an inception cohort study in primary care practice. BMJ 1994 Feb 26; 308(6928): 577-80. 
- Hayden J, Tulder M, Malmivaara A, Koes B. Exercise therapy for treatment of non-specific low back pain. Cochrane Database Syst Rev. 2005 Jul 20;(3):CD000335. 
- King HA. Back pain in children. Orthop Clin North Am. 1999 Jul;30(3):467-74, ix. 
- Marriott A, Newman NM, et al: Improving the evaluation of benign low back pain. Spine 1999 May 15; 24(10): 952-60. 
- van Tulder MW, Koes BW, Bouter LM: Conservative treatment of acute and chronic nonspecific low back pain. A systematic review of randomized controlled trials of the most common interventions. Spine 1997 Sep 15; 22(18): 2128-56.