Proper Lifting Technique to Avoid Low-Back Pain Using incorrect lifting techniques can cause injury resulting in sudden and severe pain. Without a doubt, this type of injury can almost always be prevented if proper lifting techniques had been used. Never bend over at the waist to lift something; in fact you should make it a habit not to bend over at the waist at all because this will put unnecessary stress on your lower back. Bending at the waist alone can cause an acute episode of low back pain. Minimize the risk of injury and damage using the following lifting technique: * Immediately before you lift and right after you are done lifting you want to stand upright and bend backward five or six times. This ensures that any distortion in the curve of your lower back is worked out. * Stand close to the object you are going to lift. Dont have your feet together; use a shoulder width stance for balance and support. * Bend at the knees, keeping your back straight, until you can comfortably get your hands under the object. * Keep the object as close to your body as you can so you are not extending your reach. Extending your reach will put pressure on your lower back even if you are bent at the knees. * Lean back slightly, this will help with your balance. Straighten up using the muscles in your legs to lift yourself up and using a smooth, steady motion. * If the object is very heavy, lift it to your knees and rest it there before straightening up. * To turn with the load in your arms, use your feet. In other words, do not twist your torso. Of special concern to me are those who have already developed recurring back problems. It is my practice to always advise these patients to seek help when lifting. I know this is not always possible. It is important that you develop a proper lifting technique even when you have help. In addition to using a proper lifting technique, it is also important to work on your core muscles such as your abdominals and gluteals to develop a strong lower back. Consciously implementing this type of lifting technique and developing a strong core has the potential to make a pronounced difference in your life particularly if you suffer from chronic lower back pain. For more information about core strengthening contact the AltCare office at (708) 848-9900.
Posted on: Wed, 07 May 2014 20:32:19 +0000
Trending Topics
Recently Viewed Topics
© 2015