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Posture
Lifting |
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| Lifting an object from the floor (or from any height
lower than your waist) is potentially dangerous. The heavier the object, the greater the
risk of injury to your back. |
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The incorrect way to lift is shown
opposite. The knees are relatively straight – as a result, the subject has to bend
over with his back in order to reach the object in the first place. From this position,
the only way to lift the box is to use the spine (as opposed to the legs).
Note also, that the head is angled backwards, with the neck bent – this compresses
the neck and leaves the back even more susceptible to injury. |
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The correct way to lift is now shown (to
the left). The knees are fully bent, allowing the object to be grasped without bending the
spine. The whole back, including the neck, is kept fully straight at all stages of the
lift.
You will note that the subject isn’t looking at the object (he is looking straight
ahead). This locks the vertebrae in the spine, prevents them from moving, and hence lowers
the risk of strain.
If you need to look at the object in order to pick it up, do so during the preparation
phase (noted below) – but reposition your neck before you lift. |
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The whole movement can be broken down into a series of
distinct phases:
Preparation
- Approach the object, and plant your feet firmly on the ground, at least shoulder-width
apart. Bend down with your knees, without bending over or twisting your spine.
- Make sure that you’re close to the object – lifting an object at arms-length
increases the load on your spine substantially. Grasp the object, keeping your back and
neck straight.
- Locate and isolate your lower abdominal muscles; draw them up, and in, towards your
spine – this will support your back, prior to lifting. Do not tense your neck
muscles, or over-arch your lower back – these are common mistakes.
- Before you lift, take a deep, slow breath – fill your lungs as much as possible
(within reason), breathing in through your upper and lower chest.
Lift
- Hold the load close to your body, and use your knees to lift. The centre-of-gravity of
the object should be kept as low as possible.
- As you lift, keep your lower abdominals tensed (up and in), and breath out slowly.
- Keep your neck and back straight at all times – don’t over-arch your lower
back, or tense your neck.
Carry
- Continue to breath, whilst keeping your lower abdominals tense. Some people hold the
tension by not breathing – this is very bad for you.
- If you need to change direction, now is the time to do so – when you’re
upright, and with the object close to your body. You should never move an object by
bending over and/or twisting.
Put Down
This is essentially the same as the lift, but in reverse. The potential for injury is just
as high, so you must be careful to observe the following instructions:
- Plant your feet firmly on the ground, at least shoulder-width apart. Bend down with your
knees, without bending over or twisting your spine.
- Continue to breath, whilst keeping your lower abdominals tense.
- Make sure that you keep the object close to you, with the centre-of-gravity as low as
possible. Keep your back and neck straight (do not look at the ground or the object as you
bend down). Do not tense your neck muscles, or over-arch your lower back.
- If you need to determine exactly where to put the object, do this either before you
lift, or before you put the object down.
Additional Advice
The following, additional advice, should be taken into account:
- Don’t lift objects that are too heavy or cumbersome – seek help from a friend
or colleague. And don’t be fooled into lifting ‘light’ objects incorrectly
– injury is still possible. Good posture has to be reinforced by practice.
- If you’re lifting objects that can be divided, either lift them separately, or
distribute the load evenly. For example, if you’re carrying several bags of shopping,
try to carry an equal load in each hand. Don’t fill a single bag to the brim –
fill two bags equally.
- Don’t lift and bend too much in a short period of time – this will fatigue
your back and abdominal muscles, and increase the risk of injury.
- Decompress your spine by using the backrack
on a regular basis. This will help to keep your back flexible and healthy.
- Make sure that you strengthen the deep, stabilising muscles in a controlled manner
– this will reduce the risk of injury, and keep your back strong. For more details,
please visit our section on Exercises.
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