Lift without hurting your back safely
Lift without hurting your back from an expert. Proper lifting is critical to recovery and avoidance of injury. Our clinical teams provide the most comprehensive spine and joint care in Malaysia. Contact one of our centers today!
Back discomfort is all too common. The severity of discomfort varies depending on the individual’s tolerance limit and the seriousness of a condition. The one constant issue that causes back discomfort is poor lifting. For this reason, Chiropractic Specialty Center® has prepared a short video to help you lift without hurting your back.
By lifting objects properly, you can minimize discomfort, but most importantly, avoid it altogether. Improper lifting has been linked as a common cause of a slipped disc. Therefore, it is incumbent on you to learn how to lift without hurting your back.
However, lifting is completely out of the question if you have back discomfort. You should avoid lifting together until you have been thoroughly evaluated by one of our expert collaborative teams of chiropractors and physiotherapists. We are the spine and joint team with integrated technology for discomfort. We have helped many back discomfort patients recover without the need for drugs or surgery, and we can do the same for you.
Chiropractic Specialty Center® was the first center to incorporate physiotherapy, modern spinal technology, and chiropractic in Malaysia for neck and back discomfort. We were the first center in Malaysia to launch the NSD Therapy® care methods for those in discomfort.
Top 3 Takeaways for Safe Lifting
- Hip-hinge posture is essential: Bend at your hips and knees, not your spine, to engage large muscle groups and relieve lumbar stress.
- Core bracing protects your spine: Engaging the transverse abdominis and pelvic floor stabilizes your midsection and reduces load on structures.
- Mindful, controlled movements reduce strain: Lift slowly, avoid twisting, and keep loads close to your center of gravity for optimal safety.
Contact Us to Learn More
Ready to learn how to lift without hurting your back? Contact our integrative, non‑invasive spine and joint center—combining chiropractic, physiotherapy, and rehabilitation—to schedule a personalized assessment and discover safe lifting strategies tailored to you: Contact us
Lift Without Hurting Your Back, But If In Discomfort, Consider Therapy Specialized.
NSD Therapy® is a specialized spine care method that can reverse a slipped disc. We have helped even those whose surgery worsened. So, don’t resort to surgery when you have a chance at recovery without the operation. Visit us today to experience clinical excellence in the fields of spine and joint care. Chiropractic Specialty Center® is the premier non-surgical center for back discomfort, scoliosis, slipped disc, and sports injuries. The care you get in our center is second to none in Malaysia.
Until you visit us, avoid lifting, and if you have friends and family members who lift improperly, please share this video with them. It is just as important for them to know how to lift without hurting their back. If you are in discomfort, visit one of our clinical CSC chiropractors Today.
What To Do For Back Discomfort Caused By Lifting?
The suitable way to ice is to put ice in a heavy-duty plastic bag, wrap it with a cotton cloth, and place it on your back. You should always ice for 15 minutes. Longer icing sessions can cause more damage. Therefore, we suggest using a timer to avoid missing the 15-minute mark. It would also help if you didn’t ice sooner than once every 90 minutes. If the discomfort is not gone within 24 hours, or if the discomfort is acute, contact one of our several centers in the Klang Valley. Our methodology and integrated technology can get you back on your feet faster.
Back discomfort caused by lifting is all too common. What’s worse is that it may not have anything to do with how heavy the item was. The movement you bent at the waist and lifted an item can damage you. If the item was heavy, it could damage joints, muscles, ligaments, spinal discs, and spinal nerves. On the other hand, if it was a relatively lightweight object that caused discomfort, you may have an existing condition aggravated when bent at the waist. If you have hurt your back lifting, ice the aching area immediately. Icing your back will reduce discomfort and swelling. The swelling (inflation) is not always visible, as it may be in the deeper layers of your back. Don’t neglect your discomfort. Get addressed today by a chiropractor for neck and back discomfort.
Where Can You Get Suitable Care For Back Discomfort Caused By Lifting?
While there are many physiotherapy centers, chiropractic clinics, hospitals, and Polyclinics around town, the recommended place for back care is at Chiropractic Specialty Center®. Our evidence-based chiropractors are the experts you need to identify and repair the injured area faster than competing centers. The most critical thing to remember is not to get any Tit Tar care (bonesetting) or other methods that involve twisting your spine. The twisting methods of spinal realignments can cause more damage. The twisting methods are more common in bonesetting or Tit Tar centers and chiropractors that offer Gonstead or Diversified care. If you are injured, avoid the bonesetting, Gonstead, or Diversified Methods. The Activator methods of chiropractic care are a good alternative to them.
The Gonstead method is good, but not for an injured spine. Spinal injuries involve damage to joints, ligaments, muscles, and spinal discs. The Gonstead technique’s rotatory component or the Diversified technique can cause more damage if your joints, muscles, ligaments, or spinal discs are involved.
How To Tell If Lifting Hurts Your Spinal Disc?
Lifting that causes back discomfort is closely linked with spinal disc damage. Spinal disc damage includes bulging, herniated, protruded, prolapsed, extruded, and fragmented discs. These are medical terms for the common layperson term known as a slipped disc or slip disc.
The Five Most Common Signs Of A Slipped Disc
Back injury is the most common cause of a slipped disc. The most common type of back injury occurs when you lift an object improperly. Here are some signs to help you understand if you have a slipped disc:
- Difficulty when turning in bed
- Discomfort when bending at the waist
- Difficult with putting on pants, or wearing socks and shoes
- Discomfort when coughing or sneezing
- Discomfort, numbness, or tingling in your thighs, legs, or feet.
We hope that this article helped. If you are hurt or have a uncomfortable back following a lifting injury, call us. We are the top chiropractic center in Kuala Lumpur. We have seven locations in the Klang Valley. Contact us today at 03 2093 1000 for more information about our care and centers.
Author Info
Yama Zafer, D.C. – Lift without hurting your back: Safe lifting guide: Yama Zafer, D.C., educational background in physiotherapy and chiropractic from Cleveland Chiropractic University, Kansas City, with nearly 30 years in physiotherapy and chiropractic care. Read more about Y. Zafer on his official bio page.
Peer‑Reviewed Citations
- McGill SM. Low Back Disorders: Evidence‑Based Prevention and Rehabilitation. 2nd ed. Human Kinetics; 2007.
- Cholewicki J, McGill SM. Mechanical stability of the in vivo lumbar spine: implications for injury and chronic low back pain. Clinical Biomechanics. 1996;11(1):1–15.
- Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Phys Ther. 1997;77(2):132–142.
- van Dieën JH, Cholewicki J, Radebold A. Trunk muscle activation in low‑back pain patients, an analysis of the literature. J Electromyogr Kinesiol. 2003;13(4):333–351.
- Mayer TG et al. Comparison of physical‑activation versus cognitive intervention in chronic low back pain. Spine. 2000;25(20):2693–2704.
- Koes BW, van Tulder M, Lin CW, Macedo LG, McAuley J, Maher C. An updated overview of clinical guidelines for the management of non‑specific low back pain in primary care. Eur Spine J. 2010;19(12):2075–2094.
Last Updated
Last updated June 20, 2025 – Lift without hurting your back safely
I have a Tarlov cyst found at Lumber 5 “spine,” can therapy help in any way, please reply. Thank you
Dear Mr. Wong,
Usually, Tarlov cysts are in the Sacral segments. Yours appears at the L5—the higher up the cyst, the more symptomatic and difficult to treat. However, in most cases, Tarlov cysts are a complicating factor rather than pain originating. We have treated many with similar issues. The success of care is dependent on the health of your lumbar spine. I would encourage you to call our main center at 03 2093 1000 and schedule an appointment with me (Dr. Yama Zafer). I am a Doctor of Chiropractic, and treatments that my team and I render are not invasive. I hope this helped.