Movement & fitness · 4 min read
How do I lift safely without hurting my back?
Get close to the load, brace your trunk before you move, keep the load near your body, and turn with your feet instead of twisting your spine. Most lifting injuries come from awkward, rushed or repeated lifts rather than a single heavy one.
Setting up the lift
The spine tolerates load well when it is braced and positioned. It tolerates load poorly when it is bent and twisted at the same time.
- Stand close to the object before you reach
- Take a breath and tighten your trunk before the weight moves
- Keep the load between your knees and close to your chest
- Move your feet to turn — do not twist under load
- Break heavy loads into smaller trips, or ask for help
Repetition is the hidden risk
Two hours of bent-over weeding or shovelling loads the same tissue hundreds of times. Alternate tasks, change position often, and stop before fatigue changes your technique.
If you feel a twinge
Stop the task, keep moving gently, and avoid the position that provoked it for a few days. If pain refers into the leg, comes with numbness or weakness, or has not begun to settle within a week, have it examined.
Frequently asked questions
Should I use a back belt for yard work?
A belt is no substitute for technique and does not prevent injury on its own. Setup, bracing and taking breaks matter more.
Is it safe to keep exercising with mild back pain?
Usually yes, with modifications. Your provider can tell you which movements to keep and which to shelve for a few weeks.
Want this looked at properly?
An examination tells you which structures are involved and how long recovery should take. Call the office or send a request.
Our office
Chiropractic Works
1050 Barber Creek Drive
Building 200
Watkinsville, GA 30677
Office hours
We are open Monday – Friday, including some evening hours.
- Monday
- 8:00am – 12:00pm2:30pm – 6:00pm
- Tuesday
- 8:00am – 12:00pm2:30pm – 6:00pm
- Wednesday
- 8:00am – 12:00pm2:30pm – 6:00pm
- Thursday
- 8:00am – 6:00pm
- Friday
- 8:00am – 12:00pm
- Saturday
- Closed
- Sunday
- Closed
New Patient, Neurofeedback and Decompression appointment times may vary.
Related care pages
Back Pain
Back pain has many causes, so care starts with an examination that identifies which joints, discs, muscles or movement patterns are involved — then a conservative plan aimed at that cause rather than the symptom alone.
Learn more →Functional Movement
Functional movement work screens how you move, finds the restrictions and weaknesses behind your symptoms, and gives you specific exercise to correct them.
Learn more →Ready to get started?
Tell us what is going on and we will help you choose the right first appointment.
New patients: please call the office or send a request — we will confirm your appointment with you directly.