From caring for the kids to picking up groceries, bending and lifting is part of everyday life. But how we do this can make a huge difference in how our spine and bodies feel now and over the course of our lives.
Begin with Good Awareness
Before any stressful activity, take a moment and check your position. Are your feet stationary? Are you in a good position to bend your knees rather than your waist? Can you use your legs to lift – rather than your spine – which will reduce unnecessary strain. Lightweight items can add up to a huge force if lifted repeatedly with incorrect Biomechanics (think of trips to the grocery or doing the laundry).
Keep Items Secure and Close to the Body
Hold items close as you can and secure, keeping your back in a good position and your movements controlled and consistent. If something feels off or unexpectedly heavier than anticipated, then ask for help or break into lighter loads. Twisting and lifting is a common cause of pain and injury, so instead try to move and rotate at your feet and change your stance instead of your twisting the torso. If you need to lift repetitively, then just take a lot of rests to let your muscles recover in between lifts.
Improve Lifting Technique Over Time.
Being mindful that improved lifting techniques will result in a better routine over time. You won’t be perfect in the beginning but overtime it will improve. Stretching regularly and doing exercises for strengthening will also help build your spine to handle lifts better. Bracing your core in the event of lifting (a technique that feels like bearing down your abdomen) can help protect your back when performing lifting activities.
If you’re not sure if your lifting techniques are hurting or helping your spine? Let’s talk – we’re here to help at the Center for Manual Medicine.