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.

The exercises provided here should be a supplement to an exercise program of flexibility and endurance. The extension-in-standing and seated-flexion-and-extension 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, PT and Mike Balkcum, PT
Columbus, Georgia