The onset of low back pain can be due to a number of factors, one of which being poor lifting techniques.
The key concept in safe lifting is to keep the back flat and hinge from the hips.
The use of a dowel can provide a good cue for the appropriate performance of the skill. It is important to maintain contact of the head, upper back, and sacrum with the dowel at all times for optimal movement retraining.
Once the skill is mastered, you can then practice with the use of a weight. It is advised to start light (with 5-10lbs.) before increasing resistance.
Lifting boxes and awkwardly shaped household items can pose as a challenge to maintain this form. The goal of practicing this skill is to instill the concept of the ideal form so that it can be utilized as much as possible.
This information is not intended to be medical advice. Consult with your physician or physical therapist before beginning any exercise program.