Did you know that poor lifting technique is one of the most common injury presentations to the Chiropractor? By following some simple tips to adopt good lifting habits, you can help protect yourself against damage, both at home and in the workplace.
How can poor technique injure your spine?
When you lift, your spine is put under stress. Twisting or jerking while lifting and carrying can injure the small joints of the spine. The discs which separate the vertebrae and the ligaments which hold the vertebrae together are also at risk. The discs are composed of a jelly-like core, surrounded by a strong fibrous ring. With repeated unsafe lifting, the fibrous ring or its supporting ligaments may tear or rupture. This is commonly known as a disc bulge or herniation. Lifting while bent forward will increase the stress on your spine. Contributing to this stress are factors like the weight of the load, how far it is held from your body, how often and how fast you lift and how long you hold the load.
Some simple safe lifting steps:
Image: https://boostphysio.com/wp-content/uploads/2015/10/safe-lifting-technique.jpg
● Get a firm footing with your feet apart for a stable base.
● Try and position the object as close to you as comfortable.
● Bend your hips and knees instead of bending at the waist. This allows the leg muscles to take the load and not the spine.
● Tighten your abdominal muscles, and push your weight down through your heels when lifting
● Ensure that you have a strong grip and that the load is as close to you as possible.
● Lift steadily and do not jerk the load. Look straight ahead, not down.
● Keep your back straight and avoid twisting or bending to the side.
● To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.
References:
https://www.betterhealth.vic.gov.au/health/healthyliving/workplace-safety-manual-handling-injuries
https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076866
https://www.safeworkaustralia.gov.au/manual-handling
