Safe lifting techniques teaches us to bend at your knees and not your waist to pick up an object. It's important to keep your back straight as possible while bending at your knees and pushing upwith your legs. Do not make any sudden movement whiles lifting during pregnancy.
These are healthy lifting practices whether you are pregnant or not. It becomes even important to lift things correctly whiles pregnant because your skeletal and support system is changing and you are more susceptible to pressure.
Follow these tips to avoid compressing the spinal discs or straining your lower back when you are lifting:
Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle.
Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back.
Slowly lift by straightening your hips and knees. Keep your back straight, and don't twist as you lift.
Hold the load as close to your body as possible, at the level of your belly button.
Use your feet to change direction, taking small steps.
Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
Set down your load carefully, squatting with the knees and hips only.
-Do not attempt to lift by bending forward. Bend your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift.
-Never lift a heavy object above shoulder level.
-Avoid turning or twisting your body while lifting or holding a heavy object.
If you are worried about having to lift heavy things at home or at work, you can talj to your doctor about it to make sure its safe. You can always ask people for help when there is need to carry heavy objects whiles pregnant.
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