👋 Hi there! Let's learn "How to Lift Things Safely to Avoid Back Pain."
In this video, we show you a technique for picking up things safely to protect your back. We also do stretches and exercises to strengthen muscles needed to lift things correctly: your glutes, legs, hips, abdominals, and back muscles. We throw in wall push ups to further strengthen your core and upper body.
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 pick up tool:
00:34 How to Pick Up Things
03:14 Hip Circles
03:53 Leg Swing
05:21 Hinge/Mini Squats
06:46 Wall Push Up
07:26 Wall Plank
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.
✅ Squat down: Lower the body by squatting down 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.
Want more functional exercises? Try these:
👉 Strengthen Walking Muscles
👉 Stair Exercises
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.