Before performing any lifting, review My First Visit guidelines. Improper lifting is a leading cause of low back pain, strains, and disc injuries. Understanding spinal mechanics, proper form, and supportive exercises can help you lift safely and reduce risk.
Understanding Your Low Back
The lumbar spine supports the upper body and absorbs stress from movement. Key structures include:
- Vertebrae L1–L5 – provide structural support
- Intervertebral discs – act as shock absorbers
- Erector spinae muscles – maintain posture and control movement
- Core muscles (transverse abdominis, obliques, multifidus) – stabilize the spine during lifting
Weak core or glutes often forces the lower back to compensate, leading to overloading and pain.
Why Back Pain Happens During Lifting
Common causes of flare-ups when lifting:
- Rounding the lower back instead of maintaining a neutral spine
- Twisting while carrying weight
- Weak core or glute muscles
- Lifting objects that are too heavy without assistance
- Fatigue leading to poor form
These actions increase stress on lumbar discs and ligaments, which can result in acute pain or long-term injury.
Safe Lifting Technique
Follow these steps to protect your back:
1. Assess the Load
- Ensure the weight is manageable; if not, ask for help or use tools like a dolly
- Plan your path before lifting
2. Foot Placement
- Stand close to the object with feet hip-width apart
- One foot slightly forward for balance
3. Bend at the Hips and Knees
- Push your hips back like sitting in a chair
- Keep your spine neutral and chest lifted
- Avoid rounding the lower back
4. Engage Your Core and Glutes
- Tighten your abdominal muscles before lifting
- Squeeze glutes as you rise
5. Lift Slowly and Smoothly
- Use legs, not your back, to lift the box
- Keep the load close to your body
- Avoid twisting; pivot with your feet if needed
6. Lower with Control
- Reverse the lifting process: bend knees and hips, maintain a neutral spine
- Place the object down gently
Preventative Exercises
Glute Bridges
- Strengthens glutes to protect lumbar spine during lifting
Planks
- Builds core stability and spinal support
Dead Bugs
- Enhances coordination between core and lower back
Hip Hinge Practice
- Simulates lifting movement safely without a load
Integrating Chiropractic Care
Chiropractors can:
- Assess spinal alignment and identify restrictions
- Provide adjustments to relieve tension and improve mobility
- Recommend personalized strengthening and lifting techniques
Integrating chiropractic care with proper lifting habits reduces injury risk and enhances spinal health.
Final Thoughts
Lifting boxes safely starts with form, core engagement, and mindful movement. By practicing these techniques daily and combining them with spinal care, you can reduce back pain and protect your spine.
Take proactive steps for a healthy back — schedule your consultation through Contact or Visit.
