Proper Lifting Techniques for the Holiday Season

During the holidays, we end up lifting more often than usual, whether it’s heavy boxes of decorations, a bulky gift, or an enormous turkey for a family meal. This is the season of joy and celebration—the last thing anyone wants to worry about is pain or an injury from improper lifting. Read on for more from our spine doctors in Medford and Grants Pass, Oregon, on proper lifting techniques to keep you safe and injury-free during the festive season.

Why Proper Lifting Is Important

“Lifting incorrectly puts excessive stress on your spine, muscles, and ligaments,” says fellowship-trained spine surgeon Dr. Jayme Hiratzka. “This can lead to acute or chronic back pain, strains and sprains, disc herniation, or other musculoskeletal injuries. “

Our orthopedic doctors and spine doctors advise that everyone learn the proper form and follow it every time so that their holiday will not be hindered by aches and pain.

Holiday Lifting Tips

Plan Your Lift: Before lifting anything, assess the weight and size of the object. Decide if you need help and clear any obstacles in your path.
Keep the Item Close: Stand as close to the object as possible to avoid reaching and straining while lifting, and keep the item close throughout the lift.
Bend Your Knees, Not Your Back: Squat down, bending at your hips and knees, keeping your back straight while lifting.
Lift With Your Legs: Use your leg muscles to stabilize and lift the object, not your back.
Avoid Twisting: Do not twist your body throughout the lift. Turn your entire body instead while carrying the item.
Lower Carefully: Reverse the lifting motion to lower the object, keeping your back straight and bending at your knees.
Listen to Your Body: If you feel any pain, stop lifting immediately.

Follow the above techniques to significantly reduce your risk of injury during the busy holiday season. A little extra care can help you enjoy a holiday season free of strains, sprains, and pain. If you do sustain an injury, remember that our experts are here to help you get back on your feet. Our team of orthopedic spine doctors includes Dr. Adam Cabalo, Dr. Jayme Hiratzka, and Dr. Andy Kranenburg.

To schedule an appointment with one of our back, neck, and spine doctors at Southern Oregon Orthopedics in Medford or Grants Pass, call (541) 779-6250 or request an appointment online. Our Walk-In Clinic is also available in Medford for your urgent musculoskeletal needs.