You would be surprised to know that one of the major causes of acute lower back pain is due do improper lifting.
As chiropractors, we often see in our office people suffering from acute episodes of lower back pain. Surprisingly, most of the time it is not related to the size or weight of the object they were lifting, but rather by the improper posture or position they used to lift.
I am writing to you about this subject after personal experience. My husband decided, out of the blue, to bring a dinner table all by himself to the first floor. And as if it was not enough, he also carried a queen size mattress up the stairs. No wonder the next morning his back gave out as he sneezed. So, obviously, sneezing is the straw that broke the camel’s back.
What could he had done better to avoid that episode?
Here is some of our advice to help you prevent such a painful experience.
The best way to keep your back pain-free is to master the fine art of proper lifting. It is important to put your attention to what you are doing and how you do it. That will be doing your back a huge favour.
So many accidents happen just because we did not take the time to properly prepare before a strenuous activity.
Do you just bend over from the waist to lift? If so, you are putting yourself at serious risk for pain and damage. There are ways to avoid injuries and what follows is to help you in that sense.
1. Plan ahead before lifting by sizing up the situation. Knowing what you’re doing and where you’re going will prevent you from making awkward movements while holding something heavy. Clear a path, and if lifting something with another person, make sure both of you agree on the plan and you know the weight and shape of what you will be lifting.
2. Keep it close to your body. You will be a stronger, and more stable lifter if the object is held close to your body rather than at the end of your reach. Make sure you have a firm hold on the object you are lifting, and keep it balanced, close to your body. Avoid lifting with your arms extended, for example when you carry grocery bags. Also, when you do your groceries, bring many bags so that you do not have to fill them up completely; that way you have lighter bags but much easier to carry.
3. Bend your knees and keep your back straight. Practice the lifting motion before you lift the object and think about your motion before you lift. Focus on keeping your spine straight – raise and lower to the ground by bending your knees.
4. Tighten your stomach muscles. Tightening your abdominal muscles will hold your back in a good lifting position and will help prevent excessive force on the spine.
5. Lift with your legs. Your legs are many times stronger than your back muscles – let your strength work in your favour. Again, lower to the ground by bending your knees, not your back.
6. If you’re straining, get help. If an object is too heavy, or awkward in shape, make sure you have someone around who can help you lift. Simply do not attempt to lift something too heavy all by yourself.
7. Wear a belt or back support. If you are lifting in your job or often at home, a back belt can help you maintain a better lifting posture. Use those belts that have Velcro to tighten up when you are ready for the extra effort. That can help support the low back while lifting.
8. Never bend your back to pick something up. It’s just not worth the damage that improper lifting can cause. Get close to the items you are moving;whether you’re lifting a heavy box in your garage or a heavy item, remember to get close to the object, bend at the knees and lift with your leg muscles. Do not bend at your waist. Protect your back!
Remember: if you are lifting heavy items, ask for help! Take your time. Position yourself close to the object you want to lift. Separate your feet shoulder-width apart to give yourself a lot of support and balance. Make sure that you bend at the knees and tighten your stomach muscles. Lift with your leg muscles as you stand up.
However, as with any activity, if you strain your back or feel pain, call us right away to schedule an appointment for a thorough chiropractic examination and necessary care. You don’t have to wait for a problem to occur to seek chiropractic care. You can also prevent back injuries by keeping your spine souple and well-adjusted with periodic chiropractic care.
By Sandra Genest-Boudreau
|| features@algarveresident.com
Sandra Genest-Boudreau is French-Canadian, who graduated from the Canadian Memorial Chiropractic College in 1990 before coming to the Algarve in 2002. She is passionate about adjusting all her patients, particularly children.
Algarve Quiroprática clinic: EN125 in Pêra | 282 312 853 | 969 397 375
Licença da ERS n.º 17485/2019 de 11-06-2019
