Safe lifting and bending to avoid Spinal injuries

Introduction:

Let's talk now about how to prevent back injuries when you bend or lift. Most of the injuries on the back and spine happen during normal bending and lifting in our daily life. It requires only one wrong lift to start an episode of spine issues in your otherwise healthy life. So let us analyse in a simpler way to know about good and bad lifting techniques.

Actions that should be avoided and why?

Bending or flexing your spine too much will cause forward shear forces on your spine. On simple observation this requires less muscular force and looks comfortable, but at the same time it is highly damaging to your spine and discs. In this position less muscle work and more demand is placed on the spinal ligaments. These ligaments are not able to tolerate such forces.

Avoid twisting the back or leaning sideways, especially while the back is bent.

Then how should we bend for any  of our needs?

Keeping the spine in a straight or slightly extended position and bending your knees may look uncomfortable and demands more muscle work and power, but it is safe on your spine. In a neutral spine there is static or inherent contraction of the back muscles and so it is actually protective on our spine.

 

What would be a safe lifting technique?                                

The safe lifting technique is simple but effective. Stand close to the object, with your feet shoulder-width apart and your toes naturally pointed outward. Squat down next to the object by bending at your knees and hips.

Before lifting the heavy object, make sure to keep a wide base of support. ...

Slowly lift the object by straightening your hips and knees (not your back). ...

Hold the heavy object as close to your body as possible, at the level of your belly button. ...

Use your feet (not your body) to change direction, taking slow, small steps.

Keep the load close to the body for as long as possible while lifting. Keep the heaviest side of the load next to the body. If a close approach to the load is not possible, try to slide it towards the body before attempting to lift it.