We all know the situations in everyday life where we have to lift heavy objects or want to help others with some heavy lifting such as moving boxes, holding a child for a bit, carrying heavy furniture etc. But heavy lifting can take a toll on your lower back. It’s important to realise that this is not because we use an “incorrect” lifting technique. After all, why should lifting a moval box be more difficult than lifting a weight at your gym?

The important thing is to know that your body will tell you what it is capable of and how far it will cooperate. Also, there is no right or wrong way. Naturally, your body will use a logical and the most natural physical approach to lifting your load.

All you should really worry about and work on is strengthening your back! Throwing out your back or back sprain will only occur if your movements are unpracticed, or your back is untrained.
You can check out our suitable back strengthening exercises in our video library.
And follow some rules that might help you in everyday life.

Lifting doesn‘t have to take a toll on your back
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The best thing you can do to for your back is to strenthen it through regular exercise.
Check our video library and work on that! Being reasonable about your lifting tasks
will also help:

1. Plan ahead before lifting heavier loads. Knowing what you‘re doing and where you‘re going will prevent you from making awkward movements while holding something heavy. Clear your path first, and if lifting something with another person, make sure both of you agree on the same plan and direction

PREVENT AWKWARD AND SUDDEN MOVEMENTS BY PLANNING AHEAD2. Test the load: A classic situation that will strain back muscles: trying to pick up boxes that you think are empty but are actually filled with books or CD’s. In order to find out how heavy the object is, you can try nudging a box with your foot first, or cautiously lift it by an inch first before really trying to lift it. If it is too heavy for you, don’t try to prove you can do it – just ask for some help.

Plan ahead and try to avoid awkward movements
See lifting as a workout
3. Dress for success: Wearing tight clothing can prevent you from using proper biomechanics such as bending your knees, especially when lifting. Try wearing loose-fitting clothing when you know you will be doing chores.
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If you are no lifting champion and you think your lower back isn‘t up to the challenge, check if you can minimise...
  1. The weight of the object. If your back isn‘t well equipped for the load, break the object up into smaller portions.

  2. The duration of your lifting activities. Injury is more likely to occur when you fatigued.
  3. The speed in which you lift - this is no race and there are no medals to be won.
  4. The distance the weight is to be carried. Ensure that the path is free from obstacles.
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Remember that hurt is no harm.

It’s too late and your lower back is already in pain? Be aware of the fact that hurt is no harm - your back won‘t be „worn out“ from it and in most cases recover quickly - that is, if an injury or illness can be ruled out. If you are unsure about the cause of your back pain and feel the pain does not subside after a few days, see a doctor. Also watch out for signals such as pain radiating to the leg. (Also, see the Instant Help section for Lower Back Pain.)
  1. Temperature helps: You might want to try cooling the area with a cold pack (ice is a natural pain reliever and will work in case of swelling or bumps). Place it on the sore spot. If you feel that this helps, leave it on for no more than ten minutes each hour. See a doctor if you suspect inflammation.
  2. Warm it up: If there is no swelling and you feel that the pain has mechanical causes, you can try to apply warmth.  Heat is good will help alleviate muscle tension and works well in case of hardened or knotted muscles. Try applying a Elastoplast ABC plaster on the affected area, it will provide sustained intense heat and at the same time block the transmission of pain.
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If in doubt, always see a doctor...
Unless you are a medical professional, you will not be able to tell where your back pain comes from. Knotted muscles will be alleviated by WARMTH, whereas COLD will help reduce acute symptoms of inflammatory pain, bumps and swelling. See what helps in your case and see a doctor for further diagnosis and treatment.


The best way to take care of your spine and back is to prevent injury and strain instead of dealing with the aftermath.
So it’s a good idea to incorporate a few of these tips into your everyday life:

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Please note that none of the above given tips or recommendations substitute medical advice. Important: consult a health professional in case of an injury or if you suspect overuse of joints or a medical condition such as a fracture. A physician should be consulted in those acute cases when the condition is accompanied by reddening, swelling or hyperthermia of joints, ongoing joint trouble or severe pain and/or are associated with neurological symptoms
(e.g. numbness, tingling, loss of motion).

For further information regarding Elastoplast products, please contact us via email on Carefully read the instructions for use given in our products‘ packages.

Always see a doctor if the wound is deep, bleeds heavily or shows signs of infection like reddening, swelling or warmth. Please note that, although they were compiled with great care, the tips and advice given on this website by no means substitute medical advice and treatment. If you have or suspect a health problem, consult a doctor and follow medical advice, regardless of what you have learned on this website. Always read carefully and follow the instructions for use or the leaflets of our products. 
For further information, please contact us via email at