Imagine that you have gone to help a friend carry some household items, or you have moved a heavy gas cylinder at home. When you finish the work, your back hurts a lot. Not only that, but you have a long journey in the next few days. The thought of sitting in a car for hours on end is scary, right? In fact, back pain can disrupt our entire day, our entire work.
Many people think that when they get back pain, they think, 'Oh, I must have done something wrong, I lifted something wrong.' But that's not always the case. Sometimes back problems are caused by the simple things we do. For example, if someone bends over to tie their shoelaces, a disc between the vertebrae can suddenly herniate and press on a nerve, causing severe pain. So don't always assume that your posture is wrong. However, that doesn't mean we shouldn't take care of our backs. Using good body mechanics can help reduce back pain, prevent new pain, and protect our backs.
Keep these things in mind when lifting weights.
We all lift weights at some point in our lives. But what is the correct way to do it? Lifting weights incorrectly can cause more damage to your back than you might think.
"You should lift a load with the strength of your legs, not by bending your back ."
Simply put, don't bend at the waist when picking up something from the floor. Instead, bend your knees and lower yourself as if you were sitting in a chair, then pick up the item and stand up straight. Also, twisting while lifting is very dangerous for your back.
Imagine that you are going to pick up a box from the floor and place it on a table behind you. If you try to lift the box by twisting your hips and placing it on the table, both the lifting and the twisting are done simultaneously, which can put your back at risk. Instead, what you should do is bend your knees and lift the box, then turn your whole body, including your legs, towards the table and place the box on the table. That way, your back will not be at risk.
Also, know your limits and work within them. If you feel like you can't handle the weight, don't be a hero. Don't be shy and ask someone for help.
| Correct steps for lifting a weight | |
|---|---|
| Step 1 | Get close to the object you are lifting. Keep your feet shoulder-width apart. |
| Step 2 | Squat down, keeping your back straight and bending your knees and hips. |
| Step 3 | Tighten your stomach muscles. |
| Step 4 | You should lift the object with the strength of your legs, not your back. |
| Step 5 | Don't twist your body while lifting. First, stand straight, then turn with your legs. |
| Step 6 | If you are lifting a load with someone else, do the work together. One person should give commands like "lift" and "go." |
The impact on the spine when sitting and standing
Not everyone with back pain is the same. Some people find that their pain is relieved when they sit down. Others find relief when they stand up. This is because the underlying cause of their back pain varies.
If the pain is worse when sitting...
Usually, people with problems with the soft discs between the vertebrae experience increased pain when sitting. This is because when we sit, the pressure in our abdomen increases, which affects the discs in our spine. These people feel relief when they stand up.
If you are one of these people, avoid sitting for long periods of time. When sitting, use a good lumbar cushion to support your lower back. Even when driving, tilting the seat back a little and using a lumbar cushion can reduce the pressure on your back.
If the pain is worse when standing...
Some people experience pain when standing or walking. This can be caused by arthritis in the small joints at the back of the spine (Facet Joint arthritis ). You may have seen these people hunch forward when they walk, or try to carry a load like a supermarket trolley. They are trying to reduce the pressure on those joints. These people usually feel better when they sit down.
No matter what your problem is, there are some general rules we should all follow to protect our backs.
| Tips for correct posture | |
|---|---|
| If you stand for a long time... | |
| 1. | Wear light, comfortable shoes. Stand on a soft surface if possible. |
| 2. | Don't bend over backwards for what you're doing. Instead, bring the work to a level that's comfortable for you. |
| 3. | Keep one leg on a small stool. This will reduce the pressure on your back. |
| 4. | Change your position frequently. |
| If you sit for a long time... | |
| 1. | Sit in a chair with good lower back support. Or use a lumbar cushion. |
| 2. | Adjust the chair so that your knees are at or slightly above your hips when your feet are on the floor. |
| 3. | Sit close to your desk. Don't lean over it. |
| 4. | Don't sit around hunched over. |
| 5. | Get up regularly, stretch, and take a short break. |
It's better to push than to pull (Push, Don't Pull)
This is also very important. If you need to move something like a chair or table, pushing it is much better for your back than pulling it.
Why is that? Because when you push something, you use your abdominal muscles more. But when you pull something, most of the weight falls on your back. So, if you need to move a heavy object, get close to it, tighten your abdominal muscles, and push with both hands. Never bend your back while pushing or pulling.
Take-Home Message
- When lifting a load, always bend your knees and lift with your legs. Don't bend with your back.
- Twisting your body while lifting a weight is very bad for your back. First, stand straight, then twist your entire body.
- Know your limits. If it's a heavy load to lift, ask for help.
- If you sit for long periods of time, use a lumbar support. Get up regularly and give your body a break.
- Pushing an object is better for the back than pulling it.
- If back pain persists or is severe, do not ignore it. Be sure to see a qualified medical professional (doctor) for advice.
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