We take the lifting and carrying of objects very much for
granted - until we injure our backs.
To minimize the risk of this happening, we should learn to
do these movements correctly.
Lifting and carrying should be done in such a way that back
strain is minimized. The back is designed for a variety of movements – but not
for strenuous activity. For this reason, we should place the weight on parts of
our body, which are better equipped for this – the muscles of the legs, arms, and
stomach.
When you are lifting a heavy object, you should never simply
bend over and pick it up. You should always bend at the knees, until you are in
a squatting position and as level as possible with the object you want to pick
up. Use your arm muscles to lift the object and your leg muscles to help you
straighten up again.
Always lift objects of a weight you will capable to handle.
It is always tempting to lift more weight than you’re able to handle. Test out
a variety of heavy weights – and stop immediately when you begin to feel the
strain in your back.
This is especially important for people whose jobs entail
lifting very heavy weights. Always observe the safety precautions that limit
the weight carried at one time and the period for which this could be carried. Without
doing so, the long-term carrying of heavy loads can cause severe back problems
– leading to the loss of work time because of injury or recurrent pain. Later
on in life, especially when you are getting old, people suffer severely with
back problems and pain.
If strain does occur – and usually you will feel this in
your lower back, the area of greatest sensitivity – it may be a sign of worn
muscles or more serious conditions like lumbago and a slipped disc. The moment
you feel any pain, you should stop immediately and lie flat on your back. If the pain persists, see your doctor as soon
as possible.
When you carry heavy objects, always hold them higher than
chest level, keeping the back as straight as possible. Though it may take more
time, you should carry heavy objects individually, not more than three of four together.
If the load is extremely heavy and awkwardly shaped, share it with someone – or
call in the professionals.
If you have done a great deal of lifting and carrying during
the day, your muscles may feel tense. To relax them, take a warm bath, then lie
flat on a bed, or a hard surface, and press your spine into it. Stiffness can
also be relieved by gentle massage, deep breathing and moderate bending and
back arching exercises.
