AVOID BACK PAIN THIS HOLIDAY SEASON
WITH PROPER LIFTING TECHNIQUES
The holiday season is rapidly approaching, and our free time will be spent putting up Christmas trees, lights, and other decorations. When we’re not putting up decorations, we’re out buying gifts that are oftentimes large and/or heavy, so it’s vital that we understand the proper way to lift things. Experts estimate that 80% of Americans will experience back pain at some point in their lives. If you don’t want to become part of that statistic or if you want to avoid increasing your back pain, you need to know how to lift heavy, cumbersome objects. Follow the steps below, and you’ll set yourself up for a back pain-free holiday season.
readjust to find a comfortable way to carry the item. If you can’t find a way to comfortably carry it, find someone who can help you or utilize a hand cart.
BEND AND LIFT WITH YOUR KNEES.
A significant percentage of serious back injuries occur when someone tries to lift something with improper form. Never lift with your back! Keep your back straight and your body upright as you lower yourself to the object you’re trying to lift. Once you have a good grip, rise back up using your legs.
BE CAREFUL WHEN YOU SET THE OBJECT DOWN. You can be injured just as easily when you
GET CLOSE AND HAVE A STRONG GRIP. When you’re about to lift an object, don’t reach for it with your arms. Get as close as possible to the box or item, as this will minimize the force in your arms, back, and shoulders that’s needed to lift the object. Always hold the item close to your body as you carry it. If you notice that you don’t have a good grip on the item you’re carrying, do not try to push through. Stop and
set an item down as you would when lifting. To avoid the risk of injury, keep the item or box close to your body, lower yourself by bending your legs, and move slowly as you place the item in its designated position. Do not twist or reach while carrying an item.
TAKE A BREAK
Winter Vegetable Shepherd’s Pie
Inspired by BBCGoodFood.com
INGREDIENTS • 6 1/2 cups potatoes, cut into large chunks
• 4 garlic cloves, sliced • 1 sprig rosemary • 15-oz can diced tomatoes plus liquid • 1/2 cup water • 1 1/2 cups frozen peas • Milk, to desired consistency
• 2 tbsp olive oil • 2 onions, sliced • 1 tbsp flour
• 2 large carrots, cut into rounds • 1/2 cauliflower, broken into florets
DIRECTIONS 1. In a pot, boil potatoes until tender.
2. In a pan, heat oil over medium heat. Add onion and cook until softened. Stir in flour and cook for 2 minutes. Add carrots, cauliflower, garlic, and rosemary and stir until softened. 3. Pour tomatoes into mix and add water. Cover and let simmer for 10 minutes, then remove lid and cook for 15 minutes until thickened. Stir in peas and simmer. 4. Drain and mash potatoes. Stir in milk to desired consistency. 5. Preheat oven to 375 F. Spoon hot vegetable mix into pie dish, then top with mashed potatoes. Bake until top is golden brown.
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