Proper lifting technique is key to preventing back problems. Each year, millions of adults visit their doctor with complaints of back pain, and some of them deal with chronic pain.
While many factors cause and contribute to back pain, in many cases, improper lifting technique is to blame. At The Spine Institute of Southeast Texas, board-certified orthopedic surgeon Thomas Jones II, MD, provides comprehensive care for acute and chronic spine conditions.
If you’ve experienced searing back pain when lifting something heavy, improper lifting technique is the likely culprit. Sudden and chronic back pain can happen from things like poor posture and poor lifting technique. Here’s how lifting improperly can have a negative impact on your spine and how you can avoid related back problems.
When you pick up something heavy from the ground, muscles and joints in your legs, back, and shoulders work hard to allow you to lift smoothly. The heavier the item you’re lifting, the more pressure your joints must withstand.
Improper body positions when lifting, such as twisting your back or rounding your spine, diminish back muscle activation and increase pressure on ligaments and joints in your back. The posterior longitudinal ligament and facet joints in the lower back are the most commonly affected structures.
A posterior longitudinal ligament is in charge of preventing spine hyperflexion and disc herniation. This means that when you bend your body forward, this ligament gets stretched. Lifting with the spine flexed can injure the posterior longitudinal ligament and cause back pain over time.
When lifting any large object, you can protect your back using these tips:
Establish a broad base of support by keeping your feet shoulder-width apart and one foot slightly ahead of the other. Bend just at the hips and knees; don’t stoop or curve your back. Before lifting, place one knee on the ground to balance yourself if needed. Always use your legs to push yourself up.
Maintain a straight-ahead stance with your chest out, shoulders back, and lower back slightly arched. Keep your back straight, and always take small steps when carrying a heavy object, and keep an eye on where you're going. When changing directions, keep your shoulders straight with your hips to avoid bending your body and losing your balance.
People whose work involves lifting often wear back belts. However, research has found that they don’t reduce the risk of a lifting injury.
Always focus on using proper lifting technique, and avoid lifting objects that are excessively heavy. If your business requires you to wear a back belt, avoid relying on it to replace appropriate lifting technique.
Protect your spine health by using proper form when lifting. If you’re dealing with back pain, explore treatment options with Dr. Jones. Schedule your visit by calling or booking online. The Spine Institute of Southeast Texas has your back.
