Proper Way to Lift a Box

Lifting heavy objects may be a work task that predates the human species, which is why it’s a little surprising that so many of us still injure our backs when performing this basic action. Whether you’re lifting boxes during a move or you have a warehouse or trucking job that requires you to move boxes on a daily basis, your chances of sustaining a minor or moderate back injury are high.

The doctors and staff of ChiroCare of Florida love to see our patients, but we’d rather you didn’t injure yourself lifting a box. Our hope is that if enough people read this article, we’ll have more patients coming in for routine adjustments and fewer for lifting injuries.

Why Box Lifts Are So Difficult

Boxes are the ideal shape for storage and transportation, but they are often awkward to lift. Most boxes don’t have handles, which means that you have to grip them from the bottom. Because cardboard isn’t transparent, the person lifting a cardboard box can usually only guess about the weight and the way the items are packed. This will often cause them to have to make sudden adjustments to keep the box balanced in their hands. Finally, if the box is large enough, the lifter has to outstretch their arms and use palm pressure to elevate the box. There are many inventions and items designed to make lifting boxes easy, but most people would prefer going for an awkward lift than searching through their garage for a tool that they think they might have.

Preparing to Lift a Box

Before you lift a box, take yourself through this mental checklist:

• Do you know what’s in the box? If not, can you find out? Books are much heavier than towels, for example.
• Is the box big enough to require two people? If your arms have to extend more than 30 degrees to each side, you probably need some help.
• Is the box on the floor or higher? With all other things being equal, a box on a shelf requires a much different type of lift than a box on the floor. If the box is above your head height, the required movements are different.
• Test the weight of the box without committing to the lift. To do this, push it with your hand or foot to see if it moves easily. If not, you know it’s heavy.
• If you have a dolly or other moving tools, use them. That’s what they’re there for.
• Do a few warmup exercises before going in for the lift. Ten jumping jacks will warm up your body, and a few air squats will loosen the joints you’ll need for the lift.

This may seem like a lot of information, but if you get used to thinking like this, you can run through the whole list in a few seconds.

Mastering Proper Lifting Technique

If you’ve run through your pre-lift checklist and have determined that you can lift the box, these tips will help you avoid injury.

Maintain a Neutral Spine

This means that your body should be upright. Your head and shoulders should be aligned with your hips. Don’t rotate at the waist.

Keep a Wide Stance

Place your feet shoulder-width apart with your toes pointed slightly outward. Your feet should be at least six inches from the base of the box. Otherwise, your knees will strike the box when you squat.

Squat, Don’t Bend

Bend at the knees and hips, keeping your chest forward and shoulders back. Set your eyes on a spot about ten feet away on the other side of the box to ensure that your head is not bending forward.

Use an Under Grip

Tilt the box forward or backward to allow your fingers to slip under the base of the box. Use all four fingers to support the box and your thumb to stabilize your grip along the side.

Lift and Rise

While maintaining a correct lifting posture, allow the powerful leg muscles to perform the lift. Your knees and hips will straighten simultaneously. As you slowly reach the top of your lift, allow the weight of the box to rest against your hips and chest. Do not lean backward.

Take Small Steps

The box may impede the length of your gait, but even if it doesn’t, take small steps while focusing on your posture. Keep your shoulders aligned with your hips. If you turn a corner, rotate your feet gradually.

Reversing the Process

It’s always better to place the box on a table or elevated surface if that’s an option. If not, you’ll reverse the above-described squat. Bend at the knees and hip while maintaining a neutral spine. Lower the box until you make contact with the floor with the edge of the box. Pull your fingers out before resting the box.

Standing After the Lift

Remember that you’ve just put your body through a workout, which is why you shouldn’t just spring to your feet once you’ve set the box down. Slowly straighten your legs and hips as though you’re repeating the lift with an invisible box.

Proper Post-Lift Stretches

After you’re done lifting boxes, it’s a good idea to perform a few stretches to prevent your back from seizing up later. Familiarize yourself with these essential stretches for post lifts:

Child’s Pose

Butterfly Stretch

Toe-touch Stretch

Side-leg Stretch

Preventive Measures for Long-term Health

If you lead a sedentary lifestyle, rarely stretch, and fail to do self-care things, like getting massages and regular chiropractic adjustments, you have a much higher chance of injuring yourself when performing moderately difficult lifts. This is not limited to moving heavy boxes.

It’s not difficult to injure your back by picking up pets, children, smaller pieces of furniture, or weights. These tips will not only help you develop effective lifting strategies but will give you greater strength and dexterity into your senior years. It’s important to note that you consult your physician before any major lifestyle change.

Building Strength and Flexibility

An investment in your overall strength now will pay dividends throughout your life. Resistance training is a proven way to develop strength. This can be achieved in multiple ways. Dumbbells, cable machines, barbells, and kettlebells are all examples of strength-training equipment. You can also engage in body-weight exercises, like pushups, pullups, air squats, etc.

There are many ways to approach resistance training, but it’s important that you proceed cautiously, perfecting your techniques before increasing the resistance level and number of repetitions.

Resistance training will tighten your muscles, so in order to maintain flexibility, follow these basic protocols:

1. Start with a light warmup, like a set of jumping jacks and windmills.
2. Stretch all of your joints, your neck, and back. Pay particular attention to any areas that you will be exercising that day.
3. Begin your exercise, allowing yourself adequate rest between sets without letting your body cool down.
4. Allow your body to cool down for a few minutes after you finish your workout.
5. Stretch again to ensure that your muscles remain subtle and flexible.

Maintaining a Healthy Lifestyle Outside of Lifting

In addition to strength training, you should also engage in cardiovascular exercise. The CDC recommends incorporating 150 minutes of moderate cardio, 75 minutes of intense cardio every week, or a combination of the two, along with strength training.

Image via the Centers for Disease Control and Prevention

In addition to being a vital factor in heart health, cardio exercise increases blood flow, promotes healing, and accelerates cellular turnover.

Diet is another significant factor in leading a healthy lifestyle. We recommend a calorie-neutral diet rich in nutrients to maintain your weight and a calorie-negative diet if you are overweight. Again, it’s important to consult your primary care physician or nutritionist before changing your diet — particularly if you have existing health issues.

Box Lifting FAQ

This might seem like a lot of information for a task that you’ve probably completed a hundred or more times in your life. However, box lifting remains a frequent source of back injuries. Here are a few questions based on patient inquiries that we receive at our chiropractic offices.

How Do I Know Whether or Not I Need a Lifting Partner?

You may not know whether you need help lifting until you’re in the middle of the lift. If you have someone near you, let them help.

How Do I Get a Box Upstairs?

This can be a really tricky maneuver. If you have to lift and carry the box by yourself, ask someone to stand behind you. If you can, lighten the load by unpacking the box. It will take more trips, but it’s ultimately safer.

What Should I Do if I Hurt My Back Lifting a Box?

Do not try any other lifts. Apply ice to the injury area to reduce swelling. You should seek immediate medical attention if you believe the injury warrants it. An over-the-counter pain reliever may be somewhat effective in alleviating the pain. Finally, call ChiroCare of Florida to schedule an appointment. We accept most major insurance plans and have the medical knowledge and acumen to accurately diagnose the nature of your back injury. Call today to schedule an appointment!