A blog post written by Dr. Alyssa at Empower Your Pelvis-a pelvic floor physical therapy clinic in Kansas City.

Whether you’re a weight lifter, a weekend gardener, or a new mom juggling a baby, lifting is an activity we all do daily. From standing up from a chair to lifting groceries, bags of mulch, or your little one, proper lifting techniques are crucial for maintaining bone health and overall mobility. However, there are a few common mistakes I frequently see in the clinic that can lead to unnecessary strain and discomfort.

1. Holding Your Breath While Lifting

One of the most common mistakes people make when lifting is holding their breath. Whether you’re standing up, picking up something heavy, or even just lifting your child, holding your breath and grunting can create excess pressure in your abdomen and pelvic floor. This pressure can lead to issues like bladder leakage or a sensation of pelvic heaviness.

The Solution:
Focus on exhaling as you lift. For instance, when you stand from a chair, exhale. When you pick up a box or your child, exhale. Even when lifting plates overhead to put them in a cabinet, remember to exhale. This simple adjustment can make a significant difference in supporting your pelvic floor health.

2. Overarching Your Back

Another common mistake is overarching your back and pushing your pelvis forward when standing up or lifting something from the ground. This posture can contribute to back tightness, bladder leakage, and pelvic heaviness.

The Solution:
When standing up from a lift, think about stacking your ribs directly over your pelvis. This alignment helps maintain a neutral spine and reduces unnecessary strain on your back and pelvic floor.

3. Rounding Your Back While Lifting

The third mistake is tucking your pelvis under and rounding your back when lifting something off the floor. This movement places too much stress on your back and doesn’t engage your glutes properly, which are your strongest muscles for lifting.

The Solution:
When bending to pick something up, think about hinging your hips back as if you’re closing a car door with your butt. If this movement feels challenging, practice with a dowel or broomstick along your back to help you maintain a neutral spine and activate your glutes effectively.

Want to Learn More?

If you have any questions or want to dive deeper into proper lifting techniques, feel free to email us at info@empoweryourpelvis.com. You can also check out our YouTube channel for more tips and tutorials.

Taking the time to correct these common lifting mistakes can significantly improve your mobility, reduce pain, and protect your pelvic floor health. Happy lifting!

By focusing on these key adjustments, you can lift safely and effectively, keeping your body strong and healthy.

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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

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With wellness in your pelvis-

Amanda Fisher
Owner, Empower Your Pelvis