More than one million back injuries occur each year in the workplace. Lifting is a common cause of these injuries and often results in long-lasting pain and disability.
Muscle strains and ligament sprains account for the majority of lifting-related back pain. To prevent these types of injuries, follow these 5 tips on proper lifting techniques:.
Keep Your Back Straight
Even a relatively light load, such as a box or a grocery bag, requires careful lifting. This is because the spine and supporting muscles are prone to injury when the body is not properly prepared for the task. In addition, a slouching posture over time can lead to back pain and serious long-term issues like herniated discs in the lower back, spinal stenosis (tightening of nerves), or muscle strain.
Before lifting an object, check the environment to make sure there is a clear path to move it. If the load is too large, consider asking for help with moving it. Also, be sure to test the weight of the load by pushing on it lightly with your feet. This will give you a good idea of how much force is needed to lift it.
Stand with your feet shoulder-width apart and one foot slightly in front of the other to have a solid base for movement. Avoid walking while holding the load, as this can shift the balance and cause an accident. When it is time to put down the load, be sure to do so carefully by squatting and leading with your hips rather than your knees.
Tighten your abdominal muscles, keeping your back straight. This will also support your spine while you lift. Finally, remember to lift with your legs, not your back. This will allow you to use the larger, stronger leg muscles instead of the small muscles in your back. It is also important to keep the load close to your body. This will reduce the stress on your back by limiting the distance you need to bend over. Similarly, when changing directions, be sure to use your feet and not your back.
Lift With Your Legs
The old “lift with your legs” advice has always sounded good and simple, but it’s not very practical for many people. This is especially true if you have to lift an object that is above shoulder height. Lifting something above shoulder height forces you to bend your back and puts a lot of stress on the lower spine and other surrounding muscles. This type of lifting is not only more difficult, but it also increases the risk for a herniated disc. But did you know that an x-ray is actually fairly affordable?
In order to prevent back injuries, you should always try to lift the object with your legs and avoid bending at your waist or hips. It’s also important to remember that the large, strong leg muscles are much stronger than the smaller back muscles. If you need to lower the load, you should do so by bending your knees and not bending at the waist or hips. Likewise, if you need to change direction while holding the load, make sure that you do it by moving your feet and leading with your hips.
When you are ready to lift, first check the surrounding environment to make sure that it is safe and clear of any tripping hazards. Then, position your feet shoulder width apart to give you a stable base of support. Then, squat to get a grip on the object and lift with your leg muscles. Finally, if the object is too heavy or awkward to handle, it’s time to ask for help! Don’t ignore back injuries, as they can be serious and have a long-lasting impact on your daily activities and overall health. By following these tips, you can safely and effectively lift anything without injuring your back.
Lifting is a common cause of back pain, whether you’re carrying groceries from the car or lifting your child out of their crib. A sudden twisting motion can result in a back injury, or repetitive lifting injuries over time can lead to chronic tissue damage. To prevent back pain, avoid twisting while lifting and try to use your legs to carry heavier objects. It’s also a good idea to take breaks from standing for long periods of time to stretch and relax your back and leg muscles.
If you are unable to avoid lifting, it is important that you learn proper technique. Many workplaces require workers to lift and move objects manually. If the load is too heavy to lift, be sure to get help and stoop or squat instead of reaching up or over. Use mechanical means (hand trucks, pushcarts) when possible for heavier or awkward loads. It is easier and safer to push than to pull. If you must lift overhead, be sure to have a spotter and obtain the necessary training and authorization before using a forklift.
It is also helpful to get enough exercise, maintain a healthy weight, and sleep with a pillow under your knees. Keeping your muscles strong will support your spine and help prevent back injuries. If you have a back injury, consult an Orthopedist in Tenafly to discuss treatment options. From strained muscles to herniated and misaligned vertebrae discs, these injuries can have lasting negative effects on your life. Contact us today to schedule an appointment for expert Orthopedic care. We are here to help you live your best life, free of back pain!
Hold the Load Close to Your Body
Lifting, moving and carrying heavy loads puts a great deal of stress on the back. It is important to learn the proper techniques for lifting and carryng loads to preserve the health of the back muscles and avoid injuries to the spine. At medical institutes, they have extensive experience diagnosing and treating back injuries caused by poor lifting techniques. They can help you develop a plan for correct lifting technique and other preventative strategies to keep your back healthy.
The first step to safe lifting is to evaluate the load to make sure that it can be safely handled. It is also important to look around to ensure that the area where you are going to move the load is clear of potential tripping hazards. It is also important to warm up the muscles before starting to lift and stretch periodically throughout the day.
Once you are ready to begin the lifting process, plant your feet firmly and bend at the knees keeping the core muscles engaged. Try to grip the load as close to your body as possible this will reduce the amount of force that is required on the lower back. If the load is too large to hold comfortably you should ask someone for help or use a mechanical aid such as a hoist or sling.
After lifting, take time to walk back and put the load down. Be careful not to twist or jerk when changing direction with the load, this can cause the muscles to pull and can lead to injury. If you must change direction quickly, turn with your feet and not your back to minimize the stress on the muscles.
Keep Your Eyes Up
Back pain can be a huge drag on your quality of life. It limits the activities that you can participate in and even affects your productivity at work. Fortunately, there are ways to prevent back pain and improve your posture. One of the most important ways to avoid back pain is to use proper lifting techniques.
Back injuries are a major cause of missed work and lost wages. According to the Bureau of Labor Statistics, four out of five people experience back pain at some point in their lives. It is also one of the leading reasons for workers to seek medical attention. Proper lifting techniques can help reduce your risk of injury and keep you out of the doctor’s office.
Most back pain doesn’t require surgery. However, if the pain becomes worse over time or is associated with weakness, numbness, or loss of function, it’s important to see a back doctor. You should also see a back specialist if you have frequent episodes of back pain, especially when lifting or exercising.
A doctor will examine your condition and ask you questions about your history with back pain. They may perform tests such as an MRI or CT scan to get a better understanding of your back’s structure. They can also give you specific exercise recommendations that will help you manage your pain.
Most back injuries can be prevented with regular exercise. When starting new exercises, it’s important to go slow and build up your strength. Exercise will also help release chemicals in your body that act as natural painkillers. It’s common to feel some back pain when you begin an exercise program, but this should subside a few minutes after you’ve finished your workout.