8 Tips for Safe Lifting This Holiday Season
Holiday preparation and festivities—cooking, decorating, and shopping—can place a strain on your body, from lifting the thirty-pound turkey for Thanksgiving dinner to unloading heavy boxes of Christmas décor. If you lift heavy objects incorrectly, you can strain and injure your back, neck, and shoulders. Proper lifting technique protects your back and neck and minimizes strain on the entire body. When you lift an object properly, you avoid placing too much stress on one body part and instead, allow the body to work as a cohesive unit, sharing the weight of the object and distributing it evenly.
To stay healthy and prevent back pain during the holidays, follow these eight tips for proper lifting technique:
Warm up your muscles by stretching before lifting a heavy object. “Cold” muscles are tight and more apt to be injured when doing an activity.
Before lifting the object, ensure you have a clear path to your destination to avoid sudden movements that could strain or injure your muscles.
Test the object’s weight before lifting it by pushing it with your foot. If it is too heavy, ask for help or use a dolly or hand cart.
Stand close to the object to minimize the force in your arms, back, and shoulders. Hold the object close to the body to put less pressure on the upper body.
To lift, squat and bend at your knees, keeping your back straight and body upright as you lower to pick up the object. Use your legs to rise. Do not lean over or reach to lift the object.
Keep your feet shoulder-width apart and maintain your balance by distributing the weight of the object equally to both sides of the body. Avoid twisting or turning when carrying the object.
Wear comfortable, well-fittings shoes that are slip-resistant and provide sufficient heel and ankle support.
When putting down a heavy object, continue to keep your body close to the object, lowering with your legs. Move slowly and do not twist or reach.
As you prepare the Thanksgiving meal next week and unload your Christmas decorations, keep in mind our eight tips for safe holiday lifting to prevent unnecessary back, neck, or shoulder pain!
