Protecting your back 101

I am not talking about the gym and lifting weights. I am concerned about the everyday lifting that we do so many times throughout the day. The form we use for lifting is important, as we do this many times a day and over time it can predispose us to injury.

Think about, how many times do you bend a day? a dozen or so? If so that's roughly, 350 possible chances for injury a month. Let's take on the preventative approach and use proper form while lifting.

Cues on proper lifting mechanics

• Be as close as you can to the object and avoid any awkward reaching forward motions. • When reaching down towards the object, think about moving your hips backwards and allowing this to drive you down to the floor. As you are going down maintain a straight spine by bracing your core and pulling the shoulder blades down the spine. • Avoid rounding the upper back as you grab the item. This will cause a curve in your upper back and make the lifting come from your back versus your legs. • As you grab the object, keep that back straight and those muscles engaged. • Now you can lift the object by rising up from the hips and legs • This will allow your arms to simply hold the object and your hips to drive the object up.

I know it feels so much easier to just bend over and grab objects but this is unnecessary stress for the back. When you don’t use your hips and legs to lift items, it results in your back doing all the work. A hunched forward position causes stress on the ligaments and discs in the back. Muscles are meant to do the heavy lifting and moving, whereas ligaments are meant to stabilize joints. Quit abusing your ligaments and make your muscles work!

Yes, you are working for it initially but the more comfortable you get moving in this position, the easier lifting items will be.