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Correct Lifting Techniques
by Kanawal
The most common way of hurting your lower back is by lifting incorrectly. An improper lifting technique can result in back pain and other problems which can be easily prevented given the correct lifting techniques.
Let's say you need to lift a box up off the floor and onto the counter beside you.
- It is best to position yourself close to the box with your feet about shoulder width apart.
- You need to make sure that you are bending at your hips and knees to ensure that your back is straight.
- Many people make the error of keeping their knees straight and bending at their back. This is a big mistake because it could result in injury to a disc or other structures throughout the back.
- Next, you need to grip the load firmly and closely to the body.
- Prior to lifting the box, you should tighten your abdominal muscles as if you are bringing your navel towards the spine. This helps to support your low back to prevent injury.
- Then using the strong muscles of the legs, you will be able to straighten up and lift the box up off the floor.
- It is important not to twist when placing the box onto the counter because the twisting action can cause injury to the back.
- Instead, you can pivot on your feet or move your feet to face the counter.
This lifting technique should be utilized whether you are lifting a heavy box or a small pencil. Some people may think a pencil doesn't weigh very much and that they can't hurt their back when lifting one. However, the reality is many people do injure themselves when lifting lightweight objects due to the load of their torso on the discs when they don't keep their back straight. A poor lifting technique regardless of the load will cause injury to your back and will eventually catch up to you.
It is also important to remember if the load is too heavy, break it up into smaller loads or just ask for assistance. Often, when people are in a hurry they do not utilise the proper lifting technique. Taking your time and not being in a hurry will reduce the chance of injury. If you so happen to injure your back, it is important to come in for physiotherapy to ensure proper treatment and education is given to assist you onto your feet and to prevent further injury. |
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Eating Well Magazine & Website
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Tufts University Health & Nutrition Letter http://healthletter.tufts.edu/
Centre for Science in the Public Interest Nutrition Action Health Letter http://www.cspinet.org/nah
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