Due to popular demand an extended month of free child checks, school bag advice and blogs on carrying and  lifting will commence for September. If your child is going back to school next week make sure that their bags are correctly packed, balanced  and not too heavy.

Lifting correctly will help to minimise any pressure onto the joints, muscles and nerves of the back therefore reducing the chance of injuring the back.

This blog will give you some great tips for healthy lifting:


  • Firstly, face the direction in which you want to carry the weight. Always 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 and keep the weight you are carrying as close to you as possible – avoid twisting.


  • Avoid bending from the waist, which increases the stress on your lower back.


  • Never keep the knees straight, as this will lead to over-stretching and damage to your back and never lift while twisting from the waist.


  • Try and lift with a ‘broad base’ i.e. your feet about hip width apart or more. This will make you more stable.


  • Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back.


  • Make sure you balance or secure the weight before you start moving, for example It is easier to carry a bowling ball in a bowling ball bag than in large cardboard box where it can roll around.

Putting the weight down can often cause just as many injuries as lifting it up. If 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 you shoulders hips and knees pointing in the same direction, have a ‘wide base’ and bend your knees rather than your back


Loading and Unloading

 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.


  • Ensure that the body is warm before lifting so warm up before by walking or doing some light exercise. 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 bags out of the car at a time, especially if you’ve had a bad back in the past.

If you like to find out more about this topic or any other way that Herts Beds Chiropractic clinic could help you please call 0845 108 8533 today. The clinic is offering free child checks if your child is struggling in pain, headaches, bad posture to name just a few.  


Please visit our contact page for location details, opening hours and telephone number. The Health & Vitality Centre is based in Welwyn Garden City and our team look forward to meeting you there!