News & Updates

How to improve your lifting

ByArbutus Team
Two people lift a box while moving into their new place.

BC physiotherapists are the most physically active healthcare professionals in Canada and the ones physicians recommend most. Here are a few tips and tricks to keep you lifting.

Lifting tip #1: Warm up and plan ahead

Warm up and plan before you lift. To get your blood flowing and your joints lubricated do some practice squats, heel lifts and arm circles first.

Plan ahead for your path of lifting; think twice, lift once. And, check to make sure the surface area is not slippery or uneven. If you feel pain during or after lifting, get in touch. We can help.

A woman practices a squat exercising for lifting.

Lifting tip #2: Use your legs

Lift with your legs not your back. Stand as close as possible to the item you are lifting. Stand shoulder width apart and bend at the knees, not the waist so you use your legs and core rather than your back to lift. If the item is big and heavy, get help or use a dolly.

Lifting tip #3: Footwear and footwork

Wear proper footwear. When you’re planning on lifting something, wear good shoes with low heels, not sandals, high heels or flip-flops. Don’t twist when you lift, move your feet to the new position.

Lifting tip #4: Control the weight

Control the weight, don’t let it control you. 
If you are lifting more than one thing, balance the weight equally between both hands; don’t lift a heavy item with one hand and a light item with the other. Plant your feet and lower your centre of gravity.

If you do hurt yourself while lifting after your Spring-cleaning endeavors, consult with your physiotherapist to create a program to alleviate the pain and recover your mobility.

We help high performance athletes, folks recovering from injuries, and seniors managing chronic pain. We work with people who want more ease, more movement, more agility, and more joy in their lives. We can help you get back to life.