How to Protect Your Back

Back injuries become more common around the holidays as people navigate their way up and down staircases and stairwells while carrying or lifting heavy things. Lifting safety can go a long way toward making your holiday season merry and bright.

  • Determine the Object’s Weight

Make sure the weight is balanced and stable.

  • Develop a Plan

Take into account all options. Is there a clear path? How much does the load weigh? How much strain will your back be put under? Is there any traffic, a tripping hazard, a doorway to navigate, or a stairwell to ascend or descend? Carry a thing that requires two hands to hold up or down a flight of stairs with caution.

  • Square off Your Stance Firmly

Move one foot forward, take a firm, balanced stance. Make sure you’re standing on solid ground with your feet shoulder-width apart. This posture provides you with the stability you need to avoid falling over while also allowing you to secure the load.

  • Bend Your Knees and Get Close

When you lift the object, use your legs rather than your back.

  • Confirm That You Will Be Able to Keep a Hold On the Object Without Adjusting Your Grip Later

Gloves can help you retain a good grip, but don’t rely on them because they can de-sensitize your fingertips, leaving you unable to feel the object.

  • Lift Slowly

Lift your legs gradually and without jerky motions.

  • Keep Close and Avoid Arching Your Back

Tighten your core muscles and maintain your head and shoulders erect as you begin the lift. The closer the load is to your back, the less pressure that is on your spine.

  • Pivot

PIVOT your feet towards the lift’s direction. 

Safe lifting habits help keep your back healthy and safe at home or at work. Before picking up heavy items, consider how you will lift, carry, and position the item. Please CONTACT US here at 1 on 1 Physical Therapy if you are having persistent pain. This holiday season, we want to assist you in having a safe and festive holiday season.

(828) 785-8388

If you enjoyed this article, you might also like: Inflammation & the Healing Process

Skip the Doctor’s Referral: Easier Access to Physical Therapy for Asheville Residents

Skip the Doctor’s Referral: Easier Access to Physical Therapy for Asheville Residents

The new 2025 Medicare Advantage and Part D Final Rule eliminates the need for prior authorization for certain services, including physical therapy. For residents of Asheville, NC, this means quicker, more affordable access to physical therapy without needing a doctor’s referral. This change not only saves time and money but also helps in managing pain, recovering from accidents, avoiding unnecessary surgeries, and preventing future injuries.

read more
When Should You Start Physical Therapy?

When Should You Start Physical Therapy?

Aches and pains, as well as accidents and illnesses, are all part of life. You may know that something doesn't feel right, but you are still unsure when should you start physical therapy? It's not always an easy thing to determine whether a hurting back or a small...

read more