Get in-depth answers to frequently asked questions about preventing and treating lifting injuries from a trusted source: IBJI’s team of board-certified physicians in pain medicine, physical medicine, and rehabilitation.
How Do Lifting Injuries Occur? What Can You Do to Prevent Them?
Lifting injuries often occur when people are in a rush. Whether moving from one household to another, lifting groceries, or lifting during a workout, rushing increases the risk of injury.
It is important to take time to plan out what you are going to do. When tasks are rushed—such as twisting and lifting a gallon of milk behind you—poor body mechanics are used without thinking. Practicing good body mechanics in everyday movements is crucial.
What Puts Someone at Risk for Hurting Themselves While Lifting Something?
When muscles are still recovering from certain activities, they do not activate the same way. They may be fatigued from the day before, so even bending to pick up something as small as a cracker can result in injury. Awareness of the body’s limitations is essential.
Learn about other causes of back pain→
How Can You Avoid Lifting Injuries Caused by Tight Muscles?
Yoga and stretching are highly recommended. Before engaging in repetitive lifting, warming up the muscles, even with light aerobics, helps prevent injury.
How Often Do Physicians See Patients with Lifting Injuries?
Patients with acute injuries often go to OrthoAccess. Chronic pain patients with recent exacerbations—sometimes caused by lifting objects or even making a bed—are often seen in clinic visits. Those with a history of pain and poor biomechanics may suffer lifting injuries from even the smallest tasks. These injuries are frequently tied to sudden changes in body mechanics.
What Are Some Tips to Avoid Lifting Injuries, Particularly During a Move?
It is important to understand what is being lifted. When preparing for moving-related lifting, preparation is key since packing and lifting may go on for hours.
Focus on Good Body Mechanics
Do not bend over and lift with just the waist. Engage the legs to help. Carry bulky or wide objects close to the body and above waist level to allow standing upright rather than bending forward. Prolonged bending increases the risk of sprains and injuries.
Use Moving Equipment
When lifting awkward objects, moving equipment should be used. On moving day, dollies and other tools are essential. Additional tips include:
- Don’t lift more than 35 pounds.
- Be smart about what you’re lifting.
- Clear paths.
- Wear proper clothing.
Wear a Back Brace
On especially strenuous days, a back brace can provide support by helping maintain a flat back instead of curving forward. While occasional use is beneficial, long-term use is not recommended because it can lead to muscle atrophy. Intermittent use on intense days is acceptable, but not prolonged wear.
What Is the Most Common Affected Body Part When It Comes to Lifting Injuries?
The lower back is most commonly affected. Lifting often involves bending forward and then returning upright, which places strain on the back. Poor core strength can increase vulnerability. The core muscles are important in assisting the back with lifting tasks.
Muscle Re-education
Muscle memory is key—just as opening a doorknob becomes automatic through repetition. Many people are not trained to lift or twist using the core. Physical therapy and rehabilitation help retrain the body to activate muscles properly during everyday tasks, allowing the core to assist the back automatically over time.
How Can You Tell if You Have a Lifting Injury?
Mild cases may cause stiffness, while severe injuries can result in excruciating pain that makes it difficult to move.
Find out what are the symptoms of lumbar herniation→
What Are Some At-Home Treatments for Lifting Injuries?
Rest is important. Avoid twisting and apply ice for 20 minutes on and 20 minutes off. Some individuals respond better to heat, which works well when combined with stretching or yoga. At-home TENS (transcutaneous electrical nerve stimulators) may also be helpful. Over-the-counter anti-inflammatories like ibuprofen can reduce pain.
A diet rich in anti-inflammatory foods is recommended. Avoiding foods that trigger inflammation can help speed recovery.
What Specific Foods Are Recommended?
Increasing fiber intake to around 40 grams per day from vegetables, lentils, and beans is beneficial. To reduce inflammation, increase omega-3 intake with foods like fish, pasture-raised meat, eggs, nuts, flax seeds, and chia seeds. Cacao and acai are also helpful. Fiber supports gut health, which is linked to reducing inflammatory responses in the body.
How Are Patients With Lifting Injuries Treated?
Treatment often includes prescription anti-inflammatory medications or steroids. Nerve-related pain can be treated with gabapentin. Steroid injections may also be used to target inflamed muscles or joints. Rehabilitation is also an essential part of treatment, teaching body mechanics and muscle re-education to prevent recurrence.
What Are Warning Signs That You Need Immediate Care?
Seek immediate care if experiencing very weak legs, loss of bladder or bowel control, or sudden numbness in the legs.
Schedule Online with an IBJI Physician
Need to see a doctor for pain management? Schedule online today with one of IBJI’s interventional pain management physicians—online or in-person—to learn about treatment options to get you back to feeling your best.
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If you have experienced a lifting injury, IBJI’s experienced orthopedics team can help.
