- #Wrist pain when lifing heavy objects how to#
- #Wrist pain when lifing heavy objects series#
It is also useful in the long run to maintain good health and avoid any chronic pain issues. It is crucial to take care of posture and thereby our body while carrying or lifting an object.
You can find more stretches to correct posture here. I discussed chest stretches in detail here. Here, you can find detailed information about this stretch and few alternatives.
#Wrist pain when lifing heavy objects how to#
Detailed instructions on how to do the exercises are provided in links.
Therapeutic Exercises for Lifting Heavy Objects:īelow are a few exercises that can be helpful prior to weightlifting.
Please don’t forget to wear the proper PPE. Make sure you are not pinching your fingers or toes. Please don’t obstruct your vision when carrying. Don’t use a partial grip (1-2 fingers). Use ergonomic lift assists when possible. Lift by extending your legs Do’s & Don’ts while lifting heavy objects: Do’s: Lift slowly and follow your head and shoulders. Prepare for the lift, tighten your core muscles, look forward and upward, keep a straight and strong back.ġ0. Grasp the object firmly with both hands.ĩ. Your hands should be on opposite corners.Ĩ. Put the other hand on the side of the object closest to you. Use this basic lifting technique for small objects when you can straddle the load and use a wide stance.ħ. Put the hand (same side of your body as the forward foot) on the side of the object furthest from you.Ħ. Slide the object as close to you as possible.ĥ. Keep your back straight, push your buttocks out, and use your legs and hips to lower yourself down to the object.Ĥ. Use a wide stance with one foot forward and to the side of the object for good balance.ģ. Get as close to the object as possible.Ģ. Correct Ergonomics for Carrying and lifting heavy objects:ġ. Below are the tips on how and in what position to actually carry an object. Research demonstrates the spinal pressure is the highest when a person tries to lift an object while sitting down and second-highest when a person rotates or twists at back with a heavy object in hand. This increase in pressure actually puts stress on back muscles and ligaments causing injury. As per research, every time, we bend down at the waist to lift or carry an object, we increase our spinal pressure. Moreover, it also explains some right and wrong postures. The Diagram above demonstrates where a person puts stress the most while lifting heavy objects. So, let’s talk about how to avoid injury by using proper ergonomics. No one wants that, right? We need to take care of our body and use proper ergonomics all the time, every time. The injury not only causes pain but also results in loss of workdays, family, and finance-related stress. This usually involves back, shoulder or wrist, etc. In fact, as a PT, I see several cases of sprains and strains due to lifting or carrying heavy objects. Think about chores done around the house like carrying a toddler, carrying groceries inside the house, lifting a load of laundry, lifting heavy objects at work, etc. You end up carrying heavy objects on many occasions without even thinking about it. In this article, I am going to share important tips on carrying heavy objects. #Wrist pain when lifing heavy objects series#
This is a part 2 of a series on using proper ergonomics in everyday life.
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