Here are some pointers to keep in mind when you’re exercising. You want to make sure you exercise and lift weights, or lift heavy objects when working, the correct way as to not
cause unnecessary injuries. Read on for some lifting advice provided from Dr. Francis DeFalco.
- Avoid bending at the waist to pick something up or put it down. Each degree of bend at the waist adds exponential strain to the low back.
- When lifting or lowering light or heavy objects, bring the object close to you, bend at the knees, lift or lower with the legs keeping your back straight.
- Never lift objects with straight knees.
- Heavy shoulder bags and briefcases throw your body off balance. Try lightening your load by carrying only frequently used items. If still heavy use double strapped back pack over both shoulders or a single strap over one shoulder and under opposite arm. If using single strap shift weight from one side to the other frequently.
- When carrying luggage, balance the load equally or use a luggage carrier.
- Avoid carrying heavy objects atop your shoulders. Use a dolly or hand truck when possible.
- The most compromising position for the low back is when you have extra load and you are bent and twisted at the waist. Avoid this position completely, this is a prime way to herniate discs. This is why young mothers are at such risk for low back injury. They are constantly bending down to pick up or put down the baby into a car seat or a crib and usually requires bending and twisting.
- Do not over exert yourself. Use the team lift when necessary.
If you would like any more advice about lifting, exercising, or ergonomics, please contact us at DeFalco Family Chiropractic. We would love to help you!
