How to Lift Things Safely to Avoid Back Pain for Seniors
In this video, we show you a technique to lift things safely to protect your back. We also do stretches and exercises to strengthen muscles needed to pick up objects correctly: your glutes, legs, hips, abdominals, and back muscles. We throw in some wall push ups that strengthen your core and upper body. These tips are designed for seniors over 50.
Before picking up an object, assess its weight and size. If it's too heavy or awkward to manage, it's better to ask for help. If available, use a reaching tool or a grabber to pick up the item instead of bending down. These tools can significantly reduce the risk of strain or falls. Here is an example of one: https://amzn.to/3Y8alN3
Directions on how to lift things safely from a standing position:
✅ Create a stable base: Stand with feet shoulder-width apart to create a stable base of support.
✅ Hinge at the hips: Keep your back in a neutral, straight position.
✅ Bend at the knees: To avoid straining the back, seniors should bend at the knees, not the waist, while keeping the back straight.
✅ Engage core muscles: Tighten the abdominal muscles to provide additional support for the back while bending down.
✅ Lower your body by bending your knees to reach the item. Keep the knees aligned with the feet and avoid letting the knees go past the toes.
✅ Use both hands: When picking up the item, use both hands to ensure a secure grip and avoid any sudden movements that may lead to loss of balance.
✅ Lift with the legs: To stand up again, use your leg muscles to push up, keeping the back straight. Avoid using the back to lift the body, as this can cause strain.
✅ Take it slow: Avoid rushing the process. Move at a comfortable pace.
The same rules apply if you pick something up from a seated position.
✅ Choose a stable chair: Ensure that the chair used is sturdy and has armrests for added support during the process.
✅ Scoot to the edge of the chair: Sit up straight and scoot to the front edge of the chair so that the knees are positioned directly above the feet.
✅ Feet flat on the floor: Keep both feet flat on the floor, shoulder-width apart. This provides a stable base of support.
✅ Maintain balance: Hold onto the armrests of the chair with both hands to maintain balance and stability throughout the process.
✅ Bend from the hips: Avoid bending from the waist as it puts unnecessary strain on the back. Instead, hinge at the hips while keeping the back straight.
✅ Lower slowly: Lower one hand at a time towards the object, keeping it close to the body to avoid overreaching.
✅ Engage core muscles: Tighten the core muscles to provide additional support to the lower back while reaching for the item.
✅ Hold and lift with care: Once the item is within reach, grasp it firmly with the hand and lift it smoothly using the legs rather than the back.
✅ Avoid sudden movements: Make sure to avoid sudden twisting or jerking movements, as these can lead to injuries.
✅ Sit back carefully: After picking up the item, slowly sit back on the chair, keeping the back straight.
If you experience pain or discomfort while attempting to pick up an item, stop immediately and seek help if needed.
Here are the exercises we practice in the video to strengthen muscles needed to properly lift things:
Hip Circles
Leg Swings
Hinge/Mini Squats
Wall Push Ups
Wall Plank
Want more functional exercises? Try these:
✳️ Prevent Falls and Improve Your Balance (includes a balance test)
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