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Although the human body has evolved to enable us to complete a variety of tasks. But we still need to take care we don’t push it to breaking point.
Here are a few top tips from Shrewsbury Chiropractic Clinic on how to prevent a bad back.
- Face the direction in which you want to carry the weight.
- Lift using a relaxed, straight back. Your legs need to be at least your hips’ width apart and ensure you bend your knees.
- Keep your head and shoulders directly above your waist. Ensure the object you are carrying is as close to you as possible – no twisting.
- Avoid bending from the waist, as this increases the stress on your lower back.
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- Never keep the knees straight. This will lead to over-stretching and damage to your back and never lift while twisting from the waist.
- Try and lift with a ‘broad base’, so your feet are about shoulder width apart or more. This will make you more stable.
- Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back.
- Make sure you balance or secure the weight before you start moving. (It is easier to carry a bowling ball in a bowling ball bag than in large cardboard box where it can roll around.)
- You also need to be careful when you are putting the object down, as this is just as likely to cause a back injury.
- Try to put the weight on something at waist height rather than on the floor.
- If you do have to put it on the floor, try and keep your shoulders, hips and knees pointing in the same direction, have a ‘wide base’ and bend your knees rather than your back.