Back Pain Myth # 6 – You Only Hurt Your Back Lifting Heavy Things
Think lifting heavy always leads to back pain? Think again! You are far more likely to hurt yourself with little to no weight using poor technique. Learn how proper technique, not just the weight, makes all the difference.
Does Lifting Heavy Items Automatically Lead to Back Pain?
Many people believe that lifting heavy objects is a guaranteed recipe for back pain. But here’s the tru
th—it’s not the weight that’s the issue. It’s how you lift that makes the difference.
Surprisingly, you’re often more at risk of injuring your back when lifting something light because you don’t think twice about your technique. At Northcote Chiropractic Centre, we’ve helped countless patients protect their spines by learning safe lifting habits, no matter the weight of the object.
It’s All About the Technique
Improper lifting puts excessive strain on your spine and muscles, increasing your risk of injury. Instead, focus on engaging your core and using your legs to lift. Think of your body as a coordinated system—when your legs, core, and back work together, you’ll be amazed at how much you can lift without pain.
Common Lifting Mistakes That Lead to Back Pain
1️⃣ Bending from the Waist
When you bend at the waist instead of squatting down with your knees, you force your lower back to bear the brunt of the load, increasing the likelihood of strain. The muscles of your lower back are much smaller than those of your glutes and legs that are designed to lift load.
2️⃣ Twisting While Lifting
Rotating your torso while holding a heavy object puts uneven pressure on your spinal discs, making them more prone to injury. The loss of joint support in a twisted position is large.
3️⃣ Holding the Item Away from Your Body
The farther the item is from your center of gravity, the more stress it places on your back muscles, even if it’s light. As the distance between your lower back and the object increases, so too does the amount of torque to be resisted. Hence the load to be resisted by the spine can increase significantly even if the weight itself is not large.
How to Lift Safely: Key Tips
1️⃣ Engage Your Core
Tighten your abdominal muscles to support your spine as you lift. Think of your core as your natural “weight belt.”
2️⃣ Use Your Legs, Not Your Back
Squat down by bending your knees and hips, keeping your back straight. Push up with your legs to lift the object.
3️⃣ Hold the Item Close to Your Body
Keep the load as close to your chest as possible to maintain balance and reduce strain on your back.
4️⃣ Avoid Twisting Movements
Pivot your entire body with your feet rather than twisting at the waist while holding an object.
5️⃣ Know Your Limits
If the object feels too heavy or awkward, ask for help. Better safe than sorry!
Chiropractic Care for Back Pain Prevention
At Essendon Health and Sports Centre, we’re here to help you protect your spine, whether it’s learning safe lifting techniques or addressing pain that’s already crept in. Our personalized care plans focus on strengthening your back and core while improving mobility and posture.
👉 Don’t wait until back pain stops you in your tracks. Book an appointment today to take charge of your spine health!
