lower back pain : The Rules of Lifting
Many back injuries occur during lifting. Making a complete checklist for safe lifting can reduce the risks of injury.
First, plan and prepare for the lift. It only takes a moment to insure safety. The consequences of a back injury can be long lasting!
Insure a safe and clear path.
Before beginning, think through the lift.
Obtain good footing with a wide base of support, by placing the feet a minimum of shoulder width apart. This lowers the center of gravity and increases stability.
Keep the load close! Keeping the load close to the body can reduce stress on the spine and back muscles. Think of how a lever and fulcrum works. The back muscles, the spine, and the arms are the parts that form this lever system. The force needed to lift an object is lower if the load is nearer the fulcrum point. If the load is too far away from the body, the muscles of the spine have to work harder to help with the lift. This leads to too much stress on the muscles of the spine, and can cause injury.
Maintain the neutral spine position! By moving the pelvic wheel around its axis, the upper body hinges forward, but the spine stays in neutral. Remember the neutral spine position at all times!
Remember to lift with the large muscles of the legs!
Avoid twisting AND bending of the lower back at the same time! This is one the most damaging movements to the spine. To avoid twisting, pivot the feet to complete the lift.
Get help if necessary! If the load is too bulky or heavy, do not hesitate to get help or use a hand truck! Do not be too tough or too busy to get help. Will power does not take the place of a reasonably safe lift.
First, plan and prepare for the lift. It only takes a moment to insure safety. The consequences of a back injury can be long lasting!
Insure a safe and clear path.
Before beginning, think through the lift.
Obtain good footing with a wide base of support, by placing the feet a minimum of shoulder width apart. This lowers the center of gravity and increases stability.
Keep the load close! Keeping the load close to the body can reduce stress on the spine and back muscles. Think of how a lever and fulcrum works. The back muscles, the spine, and the arms are the parts that form this lever system. The force needed to lift an object is lower if the load is nearer the fulcrum point. If the load is too far away from the body, the muscles of the spine have to work harder to help with the lift. This leads to too much stress on the muscles of the spine, and can cause injury.
Maintain the neutral spine position! By moving the pelvic wheel around its axis, the upper body hinges forward, but the spine stays in neutral. Remember the neutral spine position at all times!
Remember to lift with the large muscles of the legs!
Avoid twisting AND bending of the lower back at the same time! This is one the most damaging movements to the spine. To avoid twisting, pivot the feet to complete the lift.
Get help if necessary! If the load is too bulky or heavy, do not hesitate to get help or use a hand truck! Do not be too tough or too busy to get help. Will power does not take the place of a reasonably safe lift.
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