The other day my friend asked me if I wouldn’t mind helping him with some landscaping help in his neighbor’s back yard. I thought to myself that of course I wouldn’t mind helping, I would be out in the sun, helping some nice people out, and getting in a little workout at the same time. Well, that “little” workout I thought it was going to be turned out to be a “big, long 5 hour event type workout.” The next day I was so surprised to feel that my whole body was sore, including my back, legs, arms, and shoulders. You name it, it was sore, and I am someone who regularly attends the gym. I realized it wasn’t so much the work that made me sore, it was my own fault coming into the situation so naive. I really didn’t think about the way I was lifting, how I was going about the work, etc. So I thought some useful tips that I should have used would help save both pain and injury to someone else.
For more information on physical therapy services head to www.totalperformancept.com.
Plan ahead: It is extremely important to recognize the task you are doing ahead of time. Having a plan of attack ahead of time can save both time and energy. It can provide you time to clear any certain paths that you may need as well prevent any unwanted twisting or awkward posture during carrying and moving. Also, if you are working with a team make sure everyone is on the same page before carrying on.
Lift objects properly: NEVER LIFT WITH JUST YOUR BACK! All too often people injure their back that could have been prevented by one or two tips. Here is the correct way to go about lifting objects of the ground:
- Get as close to the object as possible: This decreases the stress on the lower back as well makes your lift more stable.
- Keep your feet shoulder width apart: This gives you a strong, stable base to perform your lift because too narrow of a stance with make you unstable and too wide of a stance prevents
necessary movement. - Bend your knees and keep your back straight: This will decrease stress on your lower back and give you the power to lift your object through your legs. It is also important to tighten your
stomach by drawing in your belly button which helps keep your back neutral to prevent any injuries. - Lift with your legs: Your legs are a very powerful muscle group and can take on a greater force with less wear and tear than your lower back can. Focus on pushing up through your heels and keeping your feet flat the whole time.
Don’t twist and bend!:
Caution: twisting and bending can cause serious damage to your lower back due to the excessive strain it puts on the discs and soft tissues in your spine. If you need to move something that you would think requires twisting and bending, lift it and then turn your whole body, moving your feet. This takes the pressure off your discs, making them less likely to herniate.
If you’re straining, get help: If the object is too heavy or bulky and you feel yourself straining too hard, don’t lift it by yourself. It is better to ask for help from someone else that give yourself an injury that you really don’t need.
Don’t hold your breath: Holding your breath while performing a lift can have serious side effects. First, it makes your blood pressure sky rocket. This can cause significant blood vessel damage, especially in those who have serious heart/artery problems already. Second, it cuts off blood supply coming back up from your legs. This decreases the amount of blood returning to the heart and
brain and can cause you to pass out during a lift. Lastly, tensing of tissues around the abdominal/groin for an extended time places you at risk for a herniation, in which an organ protrudes the cavity that is protecting it.
Keep your eyes up: Your eyes determining the orientation of your neck, which determines the orientation
of the rest of your spine. By looking a little more upward you are keeping your neck in a more neutral position, thus saving yourself from strain on your spine and musculature.
Don’t be afraid to use a stool: Most people stand and bend at the waist in order to do a ‘little gardening’. But a ‘little gardening’ i.e. pulling a few weeds can turn into 10 minutes or more of work. During those 10 minutes you have been herniating your disc the whole time. Have a small stool that is accessible so you can use it to sit down on and you don’t always have to sit on the
ground. Have it handy for even those small jobs, that way you won’t have to bend over placing a lot of pressure on
your discs. Hopefully these simple tips prevent both near and future injuries during your work or any recreational activities!
For more information on physical therapy services head to www.totalperformancept.com.
