Preventing Back Injuries
Lifting Techniques and Strengthening Exercises
As much as 80% of the adult population will experience lower back injuries over their lifetimes. These injuries are usually caused by improper lifting techniques and overuse. By using proper lifting techniques along with stretching and strengthening exercises, you can reduce the risk of back injury.
Proper
techniques for lifting and carrying objects
There are many techniques used in lifting and carrying objects
that can support your back and prevent injury. However, the best technique
for lifting is the diagonal lift (Fig. 1). Your feet are apart, with one
foot slightly ahead of the other. This gives you a wide base of support,
providing more stability, more energy, and more power. Bend your knees
and squat down; keep your back arched and your head up while lifting. This
position allows more power to come from the larger muscles of the legs
and keeps the weight off your back.
When lifting and carrying, keep objects close to the body. The farther from the body you carry an object, the more stress you place on your back. Do not rush or jerk as you lift and do not twist or side bend. These bad habits apply more stress on your back, especially during repetitive lifts, and will cause serious injury later.
When carrying objects, use correct posture - stand up straight. Do not stoop or walk in a bent-over posture. Carry most of the load to the front and close to the body, but when carrying for long distances, support the load on your shoulder. If the object is too heavy, get help.
Alternate arm leg lift on stomach (strengthening exercise)
Lie on your stomach with your arms extended overhead. Lift your right
arm and left leg simultaneously. Hold for 2-5 seconds. Lower slowly to
beginning position. Relax and repeat with other arm and leg. DO 10-15 times,
twice a day
Single knee to chest (stretching exercise)
Lie on your back with your left leg straight out and your right leg
bent. Grab your right knee with both hands and gently pull towards your
chest. Hold for 5 seconds. Relax, but do not release your knee. Do 10 times,
twice a day.
Proper stretching and strengthening exercises
Besides using proper lifting and carrying techniques, stretching
and strengthening exercises can also decrease the risk of injury by providing
strength and stability to the muscles in your back.
The
exercises provided here should be a supplement to an exercise program of
flexibility and endurance. The extension-in-standing (left) and seated-flexion-and-extension
(right) stretches should be performed frequently during the day, especially
if you sit or stay in one position for long periods of time. This puts
a lot of pressure on your back, and changing positions or stretching often
will relieve the pressure. Always stretch before lifting and carrying objects
if you have been sitting for a while.
Although nothing can totally prevent an accident from happening, using the proper lifting and carrying techniques, as well as maintaining an exercise and stretching program, will reduce your chances of getting hurt. Also, before you begin any exercise program, have your doctor perform a physical examination to rule out any possible problems.
Bill Jones, P.T. & Mike Balkcum, P.T.
Columbus, Georgia
