It doesn't matter if it is heavy or light, lift it right!Most back injuries don't happen after lifting something too heavy. Most back injuries occur because we lift things incorrectly.

If we keep in shape and practice good body mechanics for all our lifting, bending, reaching, pushing and pulling, there would be many fewer back injuries.

Follow these simple guidelines when lifting:
* Keep a wide base of support. Don't stand with your legs close together when you lift.
* Keep the load, even if it is light, close to your body.
* Bend with your hips and knees. Letting your legs do most of the lifting.
* Maintain the natural curves of your spine when you lift.
* Turn with your feet not with your back. Move as one unit from your shoulders to your legs.
* Ask for help if something is too heavy or you don't know the weight of what you will be lifting.
* Plan your lifting, for example, if there are a lot of things to be picked up from the floor, get down on the floor and place them into a box and lift only once.
* If you have a lot of lifting to do, take frequent breaks to stretch and move in different directions away from your lifting patterns. This allows the discs and muscles to recover from the work you ask them to do.
* Keep in shape. A spine that is protected by strong muscles is less prone to injury, and if injured will heal faster.

Learning how to lift can be one of the most important things you do for the health of your back, neck and spine.

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