LIFTING RIGHT – 10 tips to lift properly and avoid disc herniation

What are the causes and symptoms of disc herniation?

  • A disc herniation can put pressure and irritate the nearby nerves that originate from the
    spinal cord and exit the spine
  • Symptoms can include neck pain or low back pain with pain referring down the arm or leg
    (depending on the location of the disc herniation), numbness, tingling, and weakness
  • The most common cause of disc herniation is the gradual wear and tear of the discs due to aging
  • One of the more common causes of traumatic disc herniation is improper lifting of heavy
    weights especially when combined with twisting and turning
  • Stand close to the load to be lifted

  • Place your feet shoulder-width apart

  • Bend your knees and keep your back straight

  • Squat down to the level of the object and test the weight of the load

  • Ask for help if the load is too heavy or awkward

  • Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting

  • Keep the load close to your body

  • Never twist your body while turning and carrying the load

  • Pivot to turn in the direction you want to move toward

  • Bend your knees and slowly lower the load to its new location

(Information courtesy of Canadian Chiropractic Association)

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By | 2017-10-01T02:21:41+00:00 September 13th, 2017|Back injury, Back Pain, Chiropractic and pain, Chronic Injuries, Chronic pain, Disc herniation, Healthy back, Lifting injury, Lifting properly, Lifting right, Lifting technique, Low back pain, MSK injuries, Pain, Pain management, Postural syndrome|Comments Off on LIFTING RIGHT – 10 tips to lift properly and avoid disc herniation

About the Author:

Dr. Khoshroo is a chiropractor, certified Active Release Technique (A.R.T.) practitioner, and Graston Technique provider. He focuses on sports injuries, motor vehicle accident & whiplash injuries, custom orthotics, kinesio taping, rehab exercises, and pregnancy pain. In addition, Dr. Khoshroo has been the treating chiropractor for the UBC men’s varsity soccer team.