Lifting Techniques
Recent literature suggests that it is better to maintain the normal curve in your low back at all times and avoid forward bending whenever possible while lifting. You should also lightly contract your buttocks and abdominal muscles to help stabilize the spine, and avoid twisting, whenever performing a lift. Keep the objects you are lifting as close in to your body as possible. Whenever possible, try to avoid lifting from the floor – place things at knee, waist, or chest height. Finally, plan your lift before its execution to be sure your path is clear, etc.
Reaching for things above shoulder level is another strenuous activity for your back. Using a foot stool is a good way to reduce the strain. Pushing and pulling can be yet another source of back strain. If given a choice between the two, pushing is preferred because the legs can be used more effectively.
THE MOST SIGNIFICANT INJURY PREDICTOR IS NOT THE TASK, BUT IN WHAT ACTIVITIES YOU HAVE BEEN PERFORMING OVER THE DAYS AND MINUTES PRIOR! Following times of inactivity, a warm-up should be performed before attempting to lift anything, and even then remember to pay extra-special attention to using proper lifting technique. Furthermore, you should never lift anything shortly after rising from bed.
The efficacy of abdominal lifting belts is not universal. With some people the belts may offer some safety considerations. With others, they may actually pose a hazard. Keep the following issues in mind:
- Given the risks of increased blood pressure and heart rate, those wearing
belts should first be
screened for cardiovascular risk. - Since belt wearing may provide a false sense of security, those who wear them must also receive education on lifting mechanics. Belts and braces should not be used as a "quick fix," or as the total solution to the problem.
- Belts should be prescribed only after a complete ergonomic assessment of the individual's worksite.
- Belts should not be considered for long-term use. More emphasis should be placed on fitness programs, proper lifting techniques, and ergonomics to correct the cause of the problem
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