Back Pain and Lifting - How to Avoid Injuries
Back Pain and Lifting.
How to lift safely to avoid back sprain and back injuries.
Do not lift incorrectly! You can so easily cause yourself a serious back injury and suffer the agony of a slipped disc or muscle in spasm.
These in turn can lead to other related problems such a sciatica due to pressure on the sciatic nerve caused by the back injury.
Lifting is notorious as being one of the worst hazards for those who have an existing back problem or who have a problem waiting to happen.
In fact lifting items the wrong way is more likely than anything else of bring on a first attack of agonising back pain and often the related pain of sciatica as well.
In particular you need to be careful to avoid bending over to lift things up.
Even if the item is not very heavy you can cause damage to yourself as you straighten up.
Many people say that they were just bending over to do something mundane like taking food out of the fridge and felt their back "pop.
" And of course if the item is heavy then the risk is much greater.
Above all if you have an existing back problem then you should be especially careful not to bend over when lifting anything whatever it may be.
When you have to lift any item up from a low level then it is most important to keep your back really straight and to be sure that your legs bend from the knee as you lower yourself down.
Then you can lift the object by making your leg and your thigh muscles, which are the strongest you have, do the work.
Lifting by means of bending over means that your back is doing the work which is dangerous.
Of course if the object is very heavy or if it cannot be lifted without risk then you need to find some other way to deal with it.
For example ask others to assist or find lifting gear.
And if your employer asks you to lift things in an unsafe way then you have to object and insist on proper help for the job.
Bear in mind the following guidelines lifting and carrying: Always maintain a good balance standing properly with your back straight and your legs apart so that you are less likely to be caught out by the weight of the object held.
Use your legs to do the hard work as described above.
The object to be lifted up should be close to you so that you are not likely to lean towards it as you pick it up.
When lifting a heavy item do not turn your body as you do so.
If you twist as you lift there is a much greater chance of damage to your back.
Even with items which are not heavy you should not twist whilst holding them.
If you need to face in a different direction then turn with your feet and not with your back.
See if you can think of some way of avoiding lifting a heavy item.
For example if you have a heavy box perhaps you can take out the contents and lift them individually.
And put your shopping in several small bags and not all in one large heavy bag.
Do not carry a lot of weight all one one side of your body.
Balance your items to be carried by having, say, a bag in each hand, each bag weighing about the same.
Avoid putting heavy things in a deep car boot.
It is better and safer to have a hatchback or station wagon which you do not have to lean into.
A backpack or back satchel is much better for carrying heavy items than a bag, briefcase or suitcase.
The back pack should spread the load evenly whereas a suitcase for example will pull you down on one side.
And at the airport use a trolley if one is available.
Carrying a child in your arms or on your hip is likely to cause problems.
When you do not have buggy, use a backpack for carrying children.
Choose one that has a good waist strap so that you can bring the weight on to your hips and not have it on your back.
When carrying a heavy object with someone else you may be better off having the front position (unless that is the heaviest).
When in front you can carry having your hands behind and will then be less at risk of bending forward.
Better still just do not lift the heavy item at all.
For more information about lower back pain sciatica please visit lower-back-sprain Please bear in mind that this article is for general information purposes only and is not medical advice about your health.
If you have a medical condition or problem you should always consult your doctor as to the matter which may be more serious than you realize.
How to lift safely to avoid back sprain and back injuries.
Do not lift incorrectly! You can so easily cause yourself a serious back injury and suffer the agony of a slipped disc or muscle in spasm.
These in turn can lead to other related problems such a sciatica due to pressure on the sciatic nerve caused by the back injury.
Lifting is notorious as being one of the worst hazards for those who have an existing back problem or who have a problem waiting to happen.
In fact lifting items the wrong way is more likely than anything else of bring on a first attack of agonising back pain and often the related pain of sciatica as well.
In particular you need to be careful to avoid bending over to lift things up.
Even if the item is not very heavy you can cause damage to yourself as you straighten up.
Many people say that they were just bending over to do something mundane like taking food out of the fridge and felt their back "pop.
" And of course if the item is heavy then the risk is much greater.
Above all if you have an existing back problem then you should be especially careful not to bend over when lifting anything whatever it may be.
When you have to lift any item up from a low level then it is most important to keep your back really straight and to be sure that your legs bend from the knee as you lower yourself down.
Then you can lift the object by making your leg and your thigh muscles, which are the strongest you have, do the work.
Lifting by means of bending over means that your back is doing the work which is dangerous.
Of course if the object is very heavy or if it cannot be lifted without risk then you need to find some other way to deal with it.
For example ask others to assist or find lifting gear.
And if your employer asks you to lift things in an unsafe way then you have to object and insist on proper help for the job.
Bear in mind the following guidelines lifting and carrying: Always maintain a good balance standing properly with your back straight and your legs apart so that you are less likely to be caught out by the weight of the object held.
Use your legs to do the hard work as described above.
The object to be lifted up should be close to you so that you are not likely to lean towards it as you pick it up.
When lifting a heavy item do not turn your body as you do so.
If you twist as you lift there is a much greater chance of damage to your back.
Even with items which are not heavy you should not twist whilst holding them.
If you need to face in a different direction then turn with your feet and not with your back.
See if you can think of some way of avoiding lifting a heavy item.
For example if you have a heavy box perhaps you can take out the contents and lift them individually.
And put your shopping in several small bags and not all in one large heavy bag.
Do not carry a lot of weight all one one side of your body.
Balance your items to be carried by having, say, a bag in each hand, each bag weighing about the same.
Avoid putting heavy things in a deep car boot.
It is better and safer to have a hatchback or station wagon which you do not have to lean into.
A backpack or back satchel is much better for carrying heavy items than a bag, briefcase or suitcase.
The back pack should spread the load evenly whereas a suitcase for example will pull you down on one side.
And at the airport use a trolley if one is available.
Carrying a child in your arms or on your hip is likely to cause problems.
When you do not have buggy, use a backpack for carrying children.
Choose one that has a good waist strap so that you can bring the weight on to your hips and not have it on your back.
When carrying a heavy object with someone else you may be better off having the front position (unless that is the heaviest).
When in front you can carry having your hands behind and will then be less at risk of bending forward.
Better still just do not lift the heavy item at all.
For more information about lower back pain sciatica please visit lower-back-sprain Please bear in mind that this article is for general information purposes only and is not medical advice about your health.
If you have a medical condition or problem you should always consult your doctor as to the matter which may be more serious than you realize.
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