Protecting Your Back From Injury

Use proper posture and body alignment when lifting objects.

© Chris Christian

Jan 20, 2008

During the course of the day or at some point in your life, it is inevitable, you will have to perform basic tasks that require you to bend, lift or twist. If not executed properly these movements could spell trouble or more specifically back problems. Following a few simple guidelines to help protect your back while doing these activities just may keep the monkey off your back. Keep in mind that an overall total body-conditioning program will not only help strengthen your back but also eliminate many of the nagging problems and injuries that a sedentary life-style can produce.

Good Posture:

1. Keep proper spinal alignment.
2. Bend knees.
3. Keep abdominal muscles tight.
4. Use larger muscle groups.
5. Keep loads close to the body.
6. Maintain stability and balance throughout.
7. Mentally prepare and plan before lifting.
8. Avoid twisting.

When lifting:

1. Stand close to the object to be lifted.
2. Spread your feet wide apart to straddle the object.
3. Squat, bending your knees and hips, keeping your back in proper alignment.
4. Contract your abdominal muscles.
5. Lift by using the work of your leg muscles, not your back.
6. When lifting with another person, one person should say when to lift, walk and unload.
7. Do not twist as you lift. Instead, pivot with your hips and shoulders in line and shift your weight.
8. Mentally prepare, by planning what you are going to do.

When pushing or pulling:

1. Push don’t pull, whenever possible.
2. Stay close to the object.
3. Don't lean forward.
4. Use both arms and tighten your abdominal muscles.
5. Never push or pull with a bent back.

When bending or leaning:

1. Let legs do the work.
2. Stand with your feet shoulder length apart, one foot ahead of the other.
3. Contract your abdominal muscles.
4. To lower your upper body, bend with your knees and hips, keeping your back in proper alignment. Rest one knee on the floor for extra support if needed.

When doing repetitive movements:

1. Keep load as small as possible.
2. Tighten your abdominal muscles before lifting.
3. Change positions frequently.
4. Turn your entire body by taking little steps or pivoting, do not twist.

I can’t stress enough the significances of fitness as a part of your lifestyle. It should include proper nutrition, adequate physical activity, rest, hydration and some movements designed to maintain or increase flexibility. If you haven’t incorporated fitness into your life, today is an optimum day to begin. You will be grateful you did!

“One moment of patience may ward off great disaster. One moment of impatience may ruin a whole life.” -ChineseProverb-

Proper spinal alignment

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