Do you have back pain? Chances are the answer is yes. Did you know back pain is a leading cause of disability worldwide?
With a little awareness, we can prevent and remedy most back pain. Back pain is one of the most common reasons people seek medical help or miss work.
Fortunately, proper lifting techniques and exercises can help prevent or relieve most back pain episodes, especially for people younger than age 60. Below we’ve highlighted the top five tips for proper lifting. If practiced daily, you will see a major difference in how your back feels.
Before lifting or carrying, plan out your lift.
Think about the total weight of the load, how far you need to go and if there are obstacles in the way. Figure out how best to hold the load and check if gloves would help. Do you need a person to help?
Get as close to the load as possible.
Try to keep your elbows and arms close to your body. Keep your back straight during the lift by tightening the stomach muscles.
Bend at the knees.
This one is important! Pick up by keeping the load close and centered in front of you. Remember to not twist or jerk.
Carry the weight slowly and carefully.
Your hips, shoulders, toes and knees should stay facing the same direction. Keep the load as close to your body as possible with your elbows close to your sides. If you feel fatigued, set the load down and rest for a few minutes.
Set the load down in the same way you picked it up.
Just do it in the reverse order. Bend at the knees, not the hips. Remember to keep the load as close to the body as possible. Wait until the load is secure to release your handhold.
If you actively have back pain, here is a helpful link for remedies from Johns Hopkins: 7 Ways to Treat Chronic Back Pain Without Surgery.
Let’s not forget September’s safety message. Back health is a message we can (and should) use all year. Stay safe out there CMC!