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Have you checked the object before you try to lift it? Our bodies are very well adapted to a variety of tasks, but we need to be careful not to take advantage of this and push our bodies to breaking point! Test every load before you lift by pushing the object with your hand or feet to see how easily it moves.
Loading a weight into a car or van is difficult at the best of times, so it is even more important to use the best technique possible. If you have been sitting in the car/van for a while, go for a short walk to loosen your muscles and joints before lifting.
Having lifted the weight, rest it on the bumper where possible and then push it into the vehicle, keeping your back straight and your knees bent. Always put lighter objects in first, pushing towards the back, so that it is not too strenuous to push them in or to pull them out when you reach your destination.
It is not just the weight, but the size and shape of an object that can make it hard to carry so, where possible, break loads into smaller and more manageable chunks.
Never lift and then twist and avoid the temptation to straighten your legs. This is just as important when taking bags or boxes out of the vehicle.
Don’t try and lift more than one or two carrier bags out at a time, especially if you’ve had a bad back in the past.
Face the direction in which you want to carry the weight. Lift using a relaxed, straight back. Make sure your legs are at least your ‘hips’ width apart with the knees bent. Keep your head and shoulders directly above your waist. Keep the weight you are carrying as close to you as possible – avoid twisting.
Avoid bending from the waist, this increases the stress on your lower back. Never keep the knees straight, as this will lead to over-stretching and damage to your back. Never lift while twisting from the waist.
Lift with a stable ‘broad base’ i.e. your feet about shoulder width apart. Keep your back straight.
Don’t lift with your arms straight out, keep the elbows bent and to your side to reduce the stress on your back.
Balance and secure the weight before you start moving.
Use slow and smooth movements whenever lifting.
Putting the weight down on the floor can often cause injuries. When possible, put the weight on something waist height rather than the floor. If you do have to put it on the floor, try and keep your shoulders hips and knees pointing in the same direction, have a ‘wide base’ and bend your knees rather than your back.
1. Hold the baby close to you as you move towards the vehicle.
2. Keep your back straight and only bend your knees when you have got as close to the car seat as possible. Only at this stage should you reach out to put the baby in the seat.
3. When carrying the baby in a chair, rest the chair on the edge of the car seat, then manoeuvre it into position within the car. Keep your knees bent and back straight.
4. Don’t try to reach out too early and avoid bending from the waist.