Why do ordinary lifts hurt my back?
Because the back copes well with a steady, familiar load and badly with a sudden, awkward one. Most home injuries happen with something ordinary: a water jug, a laundry basket or a child, picked up at an odd angle when you were rushing.
In Ipoh, add a wet floor in the bathroom, a steep terrace-house staircase and the heat that has you tired by afternoon. These make a simple lift riskier.
What are the basic steps for a safe lift?
Slow down before you lift. These steps work for most loads.
- Look at the load and clear your path.
- Stand close, feet apart, one foot slightly forward.
- Bend your hips and knees, keeping your back long.
- Hold the load firmly and close to your body.
- Breathe out and stand up using your legs.
- Move your feet to turn, not your waist.
Put it down in the reverse order. If you feel you must strain, do not lift.
How do I handle the things in an Ipoh home?
Different objects need different tricks.
- Gas tank: tip it and roll it on its edge, or use a trolley.
- Water jug for the dispenser: lift it close to your body, not out in front.
- Rice bag: split it into smaller containers where you buy it.
- Laundry basket: carry it on your hip, or load it in two smaller trips.
- Wet laundry: put it on a stool or rack so you do not bend to the floor.
Where possible, bring the work up to waist height. A low shelf is the enemy; keep heavy items on waist-high shelves.
What about stairs and wet floors?
Carry less on the stairs, and keep one hand free for the rail. If you must carry a basket, hold it in one arm and the rail with the other, and go slowly.
Wipe up wet patches in the bathroom and kitchen, and wear shoes or slippers with grip. A slip while holding a load is how people hurt their back.
What if I live with an older parent or a child?
Lifting a person is different from lifting an object, because they move. Ask the person to help by pushing with their legs, and use a stool or sturdy chair for children to climb up. Read about carrying grandchildren without back pain and back pain after lifting a parent.
Helpers and family members who lift a parent every day need training; our physiotherapists can show safe transfers at home.
When should I stop and get help?
Stop if you feel a sharp pain, a pop or a sudden catch. Go to the emergency department for numbness around the groin, trouble passing urine or weak legs.
For ordinary back pain after a lift, read about back pain and slipped disc. A physiotherapist can check your movement and teach you a lift that suits your body. Our home physiotherapy page explains how a visit works.