News and Features
Lifting
Most back injuries that we see as chiropractor’s are not the result of a single injury. Even though the pain is felt suddenly, such as during a lift or a twist, the problem is almost always due to a combination of several factors. With few exceptions, back problems are the result of months or even years of stress to the spine.
Contrary to popular belief, the back muscles are not meant to perform lifting activities. The main purpose of back muscles is to work in combination with the stomach muscles to stabilize the spine and help you maintain a balanced posture while you lift. The lift itself should be performed using the larger muscles of the legs and hips, not your back.
It is impossible to eliminate all lifting form daily activities but you can some basic principles.
There are several basic principles of proper back care:
- Maintain the normal curves of the back i.e. keep your spine in line.
- Plan your moves ahead of time.
- Ask for assistance when needed.
- Do not remain in one position for extended periods of time.
- Maintain a wide, stable base with your feet while standing or lifting.
- Pivot your feet, do not twist your back.
- Keep your stomach muscles firm while lifting and participating in daily activities. – but do not hold your breath.
- Keep items close to your waist when lifting or carrying.
- Lift with your legs, not with your back.
- Replace quick/jerking movements with smooth ones.
- Minimize reaching and bend at the hips, not at the back (but keep your stomach muscles active at the time!)
- When in doubt - ask your chiropractor.
If you understand the above principles and implement them into your daily activities, you will decrease the stress on your back and neck – in fact your whole spine. You will not be able to incorporate all these principles into your daily life without practice.
What is practiced today can become a habit of tomorrow!
