Who has not experienced this yet? You lift a few boxes and it is still fine. Nothing to worry about. You repeat this a few more times and some nagging starts in your lower back. It's a bit annoying, but the pain is not too bad and you move on. You go to sleep and wake up with a stiff, nagging back. Does this sound familiar? Then it could be that your lifting position could use some improvements.
Lifting with bad posture can have bad effects on your body, especially your lower back. Lifting with a poor lifting posture can put increased stress on the bones, ligaments and discs of your lower back. The muscle contractions are disturbed and may not work correctly after lifting with incorrect posture for a while.
Incorrect lifting posture can cause lower back complaints, upper back / shoulder blade complaints or neck complaints. These are just 3 examples. There are more.
Do you have a lifting job then you probably recognize all this. Now the question: what do you do about this. Fortunately, there is enough you can do to prevent these computer work complaints. One way to do this is to get a better lifting posture.
Below is a step-by-step plan of 10 steps to get a better lifting position.
- Place the object as close to the body as possible.
- Make sure your stance is broad.
- Keep your feet straight out.
- Make sure to contract your abs while keeping your back straight.
- Use your legs to lower yourself.
- Place your hands at opposite angles.
- Prepare for the elevator.
- Look ahead and up.
- Lift up slowly and remove it from your legs if possible.
- Lift the object slowly and carefully.
Make sure you know the weight of the object. If the weight exceeds 16 kilograms, this method may not work optimally. Then lift with someone else.
5 extra tips for preventing complaints and getting a better sitting position.
Warming up
The warming up is one of the most important things to do. You make sure your body is prepared for some strain. A warming up should consist of movements and positions that you will make while lifting. Do you want an example of a warming up? Then read "the importance of warming up".
Lift through your legs
Never bend your back. By bending like this, you will strain your back muscles and put a lot of pressure on your spine. This is likely to injure you.
Keep your back straight
The same reason you have to lift through your legs. By bending like this, you will strain your back muscles and put a lot of pressure on your spine. This is likely to injure you.
Slow and collected
Lift while in control of the object. Pulling a heavy object quickly could injure your lower back.
Use tools
Be sure to use tools such as carts or hand trucks when lifting heavy objects.
Questions or feedback? Message me.
Kind regards,
Sascha Bargi BSc Pt. & Ost. Med. in training
