Proper Lifting Techniques to Prevent Hernias and Other Injuries

Whether you’re moving boxes at home, lifting weights in the gym, or handling heavy loads at work, how you lift matters. Improper lifting doesn’t just cause back pain—it’s also a major risk factor for developing a hernia. At Hernia Innovations, we see many patients whose hernias could have been avoided with better body mechanics. In this article, we’ll explain why lifting technique is so important and share step-by-step tips to keep you safe.

Why Proper Lifting Matters

Every time you pick something up, your body generates pressure in the abdomen. If that pressure is uneven—or if you lift using your back instead of your legs—you increase the strain on your abdominal wall and spine. Over time, this can lead to:

• Hernias — caused by weak spots in the abdominal wall.
• Back injuries — such as strains, sprains, or disc problems.
• Joint pain — particularly in the knees or hips.

The good news? Most of these injuries are preventable with safe lifting habits.

Safe Lifting Techniques

1. Plan Before You Lift

• Check the path you’ll take and clear obstacles.
• Test the weight of the object before picking it up. If it’s too heavy, ask for help or use equipment.

2. Position Yourself Correctly

• Stand close to the object.
• Keep your feet shoulder-width apart for balance.

3. Bend at Your Knees, Not Your Waist

• Squat down by bending your knees and hips, keeping your back straight.
• Avoid rounding your back or leaning forward from the waist.

4. Use Your Legs, Not Your Back

• Your legs are stronger than your spine—push through your heels as you lift.
• Keep the object close to your body at waist level.

5. Avoid Twisting While Lifting

• Turn with your feet, not your torso.
• Twisting while carrying a load puts dangerous strain on your spine and abdominal wall.

6. Set Objects Down Safely

• Lower the load the same way you picked it up: bend your knees, keep your back straight, and use your legs.

Video Example: Safe vs Unsafe Lifting

Here’s a short clip showing the difference between unsafe and safe lifting techniques:

Notice the difference? One bends with the back, the other squats with the legs — only one method protects against injury and hernias.

Extra Tips to Reduce Injury Risk

• Warm up your muscles before lifting, especially during workouts.
• Use supportive gear if recommended by your doctor, such as a lifting belt.
• Know your limits — never lift something too heavy alone.
• Strengthen your core — strong abdominal muscles provide natural protection against hernias.

What If You Already Have a Hernia?

If you notice a bulge, pain, or pressure after lifting, you may already have a hernia. While proper lifting can reduce discomfort, it won’t repair the hernia. Medical evaluation is important to prevent complications like strangulation or obstruction.

At Hernia Innovations in Walnut Creek, we specialize in minimally invasive hernia surgery that allows most patients to recover quickly and safely.

Conclusion

Lifting may seem like a routine task, but doing it incorrectly can lead to serious injuries, including hernias. By following safe lifting techniques—planning ahead, using your legs, and keeping your back straight—you’ll protect both your core and your spine.

If you suspect a hernia or want professional guidance, contact Hernia Innovations at (925) 940-1025 or request an appointment online. Our team is here to help you stay strong, safe, and injury-free.