How to Lift

Stretch slowly, and stop if you experience sharp pain.



Put one knee on the ground, and use your arms and legs to move the object up onto the opposite thigh. Stand up. Never bend at the waist while lifting.

When lifting, maneuver the object close to your body, and use the strength in your legs to get the object off the ground, rather than your low back.

Have you ever heard of anyone straining a thigh muscle while lifting? Probably not. That is because the muscles in the legs are longer, stronger and more resistant to strain. The muscles and ligaments in the back are shorter and prone to muscle spasm.

Start with one knee on the floor, use the strength of your arms to raise the object up onto your mid-thigh, then use the power of your legs to stand up. An alternate method is to bend both knees in a squatting position, grasp the object keeping fingers underneath it, keep your back erect and stand up. In both examples, use your leg muscles, not your back, to generate the lifting force.

Mark Downey, MD

As a physiatrist, Dr. Downey specializes in diagnosis and non-surgical treatment of pain-related spinal disorders. He is board certified in Physical Medicine and Rehabilitation (PM&R) since 2007 and uses his comprehensive spine and musculoskeletal training to determine the appropriate line of treatment for a variety of spinal conditions.

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Alex Cotter, MD

Dr. Alex Cotter uses his background in Physical Medicine and Rehabilitation as well as Pain Medicine to provide comprehensive non-surgical treatment for a variety of spinal conditions. Specializing in interventional spine, he offers fluoroscopic spinal injection procedures to relieve spine-related pain and restore patients’ normal activities and function.

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"Dr. Downey is a very compassionate, kind, nice doctor. He has a great bedside manner and listens to you as long as it takes for what you have to say."
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Home Remedy Book

As a community service, Spine Group Alabama mails out a free 36-page Home Remedy Book with customized stretches that can relieve some back and neck pain symptoms. Enter your name and address and we will mail you a copy.

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Symptoms Chart

Some symptoms can become permanent if you don’t see the physician with in 24 hours. Find out when you can use “watchful waiting” and when you have an emergency symptom.

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