Share
What we’ll cover
  1. Why is it important to use proper lifting techniques?
  2. What is the correct way to lift from the floor?

What is the correct lifting technique?

Low back pain is a common complaint that affects 80% of the population. Commonly, people present for physiotherapy treatment with a back complaint completely unaware of the cause. Frequently patients report having recently been lifting or moving heavy items with what is thought to be the correct lifting technique. This can commonly cause either acute pain or exacerbate previous chronic episodes of back pain. Our physiotherapy Laura Scott highlights how to lift better and to prevent low back pain.

Why is it important to use proper lifting techniques?

Improper lifting techniques place excessive amounts of load through muscles, spinal structure and even intervertebral discs. Intervertebral discs are jelly-like structures that sit between two vertebrae to cushion and act as a shock absorber. Injuries can include overuse or strains to muscle, intervertebral disk herniations as well as damage to the joint capsule that individually surrounds each joint within the spine. Excessive curving through the lower back, a weak core and/or leg strength will likely increase the risk of injury.

Correct lifting techniques involve maintaining a straight back/neutral spine, bending at the knees and driving through legs to generate power. It is critical that you lift close to your body as this will ensure you stability and reduce the load/stress felt through your back. Similarly, it is crucial not to bend or twist whilst carry to avoid placing extra stress and load through structures.

The images below depicts the correct technique in which the movement is initiated at the hips with bend in the knees.

Are you lifting correctly

Correct lifting technique

What is the correct way to lift from the floor?

To lift correctly, follow these simple steps:

  • Set up your environment to ensure there is no clutter or awkward movements required
  • Place your feet shoulder width apart to ensure you have a solid base of support. It important to always turn at your feet opposed to your hips or shoulders.
  • Ensure you back remains straight as you initiate the movement by bending at your knees and driving your hips backwards. Don’t be afraid to let your chest come forwards whilst maintaining a straight back and head up.
  • Drive through your legs. Our legs are a lot bigger and stronger than our postural muscles that attach at the spine thus it is necessary to place the weight through your heels opposed to your toes as this will ensure you correctly engage the right muscles.
  • Engage you core. Think about drawing your belly button towards your spine whilst maintaining your breathing as you then begin to lift

If you are experiencing back pain as a result of a poor lifting technique, please book in to see one of our qualified physiotherapists as soon as possible. You can book online or call our friendly team.


Follow us
on instagram

Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

Enter your email below to subscribe to our newsletter to stay up to date with clinic news and the latest tips and advice from our team of physiotherapists.