Avoiding
Back Pain - Proper Lifting Techniques and Exercises
Spinal Anatomy and How
the Back Works
The spine is made up of 33 bones called vertebrae that are
connected by joints and cushioned by discs. It is an integral part of the
body's skeletal system and is responsible for supporting the head, shoulders,
ribs, pelvis and protecting the spinal cord.
The five regions of the spine are:
·
Cervical - neck area
·
Thoracic - upper back
·
Lumbar - lower back
·
Sacrum
·
Coccyx - tailbone
The lumbar region of the spine bears the most weight and is the
most prone to injury. When lifting objects incorrectly, excessive pressure can
be placed on the discs between each vertebra in the lower back, leading to
strains, sprains or herniated discs.
Proper Lifting Techniques
Using correct posture and body mechanics is crucial for avoiding
back injuries when lifting heavy objects. Here are some tips:
·
Stand close to the load
with your feet about shoulder-width apart.
·
Squat down while keeping
your back straight. Bend at the hips and knees only.
·
Use your leg muscles to
begin the lift. Straighten your legs to raise your body and the load.
·
Avoid twisting while
lifting. Move your feet instead.
·
Hold the object close to
your body during the lift.
·
Keep the natural curves
of your spine when standing up with the load.
·
Avoid lifting objects
above shoulder height.
1. Plan
Ahead
Before lifting something heavy, plan your route and make sure
the path is clear of obstructions. Get help from another person if the load is
very heavy.
2.
Proper Stance
Stand with a wide base of support. Have your feet shoulder-width
apart with one foot slightly in front of the other.
3.
Tighten Core
Tighten your core abdominal muscles. Draw your belly button in
toward your spine to help support your back.
Equipment to Reduce
Strain
Using certain tools and equipment can help avoid unnecessary
strain when lifting:
·
Hand Trucks -
For moving heavy objects like appliances or boxes.
·
Dollies -
Helps transfer heavy loads across flat surfaces.
·
Conveyors -
Allow workers to smoothly transit items from one place to another.
·
Forklifts -
Designed to lift and transport materials short distances.
·
Hoists/Cranes -
Used to lift very heavy loads up high.
Best Exercises to
Strengthen the Back
Including exercises that strengthen your back, abs and legs can
help prevent injuries when lifting.
Core
Exercises
Since your core provides stability and balance, doing abdominal
exercises helps take pressure off your back.
·
Plank
·
Crunches
·
Bicycle maneuvers
Lower
Back Exercises
·
Cat-cow stretch - Get on
all fours, arch back up, then let belly sink down.
·
Child's pose - Kneel with
bottom on heels, lower torso between thighs.
·
Knee to chest - Pull one
knee up to chest at a time, holding stretch.
Leg and
Glute Exercises
Strong leg and gluteal muscles also help support the lower back
area.
·
Squats
·
Deadlifts
·
Hip extensions
·
Glute bridges
Conclusion
Learning proper lifting form and doing strength-training
exercises can go a long way in preventing painful back injuries. Always assess
the weight of an object before attempting to lift it. Use tools and equipment
to aid lifting whenever possible. Keep the back straight and lift with the legs
to avoid disc damage. Include core exercises like planks along with leg and
glute exercises like squats and hip extensions. Staying fit and using caution
can help maintain a healthy back.
Frequently Asked
Questions
1. What
is the easiest way to pick up heavy objects?
Face the object with your feet shoulder-width apart. Squat down,
maintain good posture and use your legs to lift. Keep the load close to your
body as you lift.
2. How
heavy of an object is safe to lift alone?
Aim to lift no more than 50 pounds alone if you are an average
healthy adult. Lifting anything over 75 pounds alone risks serious back injury.
3. What
muscles are used in lifting?
The major muscles used are the quadriceps, hamstrings, gluteal
muscles, abdominal muscles and lower back muscles such as the erector spinae.
4. What
reduces strain on the back when lifting?
Proper form, keeping the load close, using assistive equipment
and building core and leg strength can all help reduce strain on the back.
