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Protect Your Back When Shopping

With the shopping bag by-law in place, we are adjusting to using multi-use bags. These bags tend to hold more weight than single-use bags, so our team at Tamarack Physical Therapy came up with a few tips to reduce the risk of injuring your back while shopping:

  • Don’t overfill bags
  • Share the heavy items between bags
  • Be aware which are your heavier bags to avoid ‘surprises’ when you lift
  • Slide the bag close to you for loading and unloading – don’t overreach
  • Keep the bag close for lifting
  • Lift from the bottom rather than the handles for large bags
  • Use two hands to lift
  • Tighten your core – pull your belly button towards your spine
  • Bend your knees to lift and lower the bag
  • Turn your feet to place the bag in your cart – do not twist your back or pivot on your feet
  • Place heaviest bags in your vehicle last so you have the least distance to carry them
  • Apply the same lifting principles when unloading at home
  • Carry in fewer bags at a time
  • You may require more trips, but that is easier than dealing with a sore back
  • Use your head to protect your back – you only have one spine!
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