The spine holds the body together and connects all the nerves and muscles to the brain, making it one of the most important body structures. Keeping your back and spine healthy and happy can keep you from a lifetime of pain and debilitation. One of the major ways a patient can throw their back out is lifting heavy objects or moving a heavy object. Sometimes your job may require daily lifting of objects you don’t feel are necessarily too heavy, but the constant daily strain can be damaging. So how can you prevent these injuries, or what if you already have thrown your back out, now what?
- Make a plan, and determine your destination. You want to ensure you have a plan ready
before you lift to prevent from making awkward movements while holding a heavy object or
having things in your way that need to be moved while you have the object in your hands.
Consider the weight of the object, and decide if you can lift it alone or if it will take someone’s
help. Make sure you also know where exactly you’re placing the object to avoid holding it
longer than you need to and straining your back. If you are using a partner for help, make sure
you both have the same plan. - Lift close to the body. You will be stronger and have more stability the closer the object is to
your body rather than holding it at ends reach. You want to have a firm grip and keep it
balanced as you pull it into your body. Not only does this help you to prevent throwing your
back out, but also helps from dropping an object which can also cause injury. Make sure your
feet are shoulder-width apart and you are standing on a solid base to support your weight
including the objects. - Bend at the knee—and straighten that back! Make sure your feet are at the proper width, back
is straight, and knees are bent. And remember, keep your spine straight, bending at the knees
rather than at the waist or hips. - Tuck your pelvis and tighten that core! When you go to stand and keep your stomach muscles
tight, begin to lift with your legs, not your back muscles. Allow your leg strength to work in your
favor. As you stand, keep your eyes upward to help maintain a better position of the spine. - No twisting! If you need to change directions, take small steps in a circle to change directions.
Continue to your destination without any stops or distractions along the way. During the walk,
if you begin to feel you are straining yourself or may lose grip then gently place the object down
and ask for help…it’s better to ask for help than hurt yourself potentially long-term.
Now that you know the steps to lifting and object safely you are all ready to help that friend move or do your daily work tasks! If you do end up throwing your back out inadvertently, it is recommended to seek treatment immediately. The sooner you get care, the faster you can recover and potentially prevent any further damage.
For any other questions or concerns please call Dr. Duncan today at Duncan Chiropractic.