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Sunday, January 3, 2016

Best way safe lifting practices

Did we know more than 80% of back pain is cause due to poor of awareness in posture care and also the way of lifting method ,so in this entry I want to share a few simple tips on how to lift an object in a safest way.
Find the neutral position of your spine
1.      Bend over from your hips and knees but with your spine in a neutral position.
2.      Avoid twisting from the spine as you lift. Move your legs to face squarely the object you are lifting.
3.      Avoid twisting your spine as you put the object down.
4.      Hold whatever you are lifting close to your body to reduce the strain on your spine. Try not to lift with your arms fully extended.
5.      By bending from your hips and knees you will be using the powerful leg muscles to lift which will reduce the strain on the spine.
6.      With this lift you do not have to squat right down to lift from the floor. Your leg muscles will be at their strongest when you bend your hips and knees to 90 degrees.
7.      Keep a diagonal stance with one foot ahead and one behind but wide apart to give you a strong, balanced base of support.
8.      If you are lifting with another person make sure you coordinate your movements.

Repetitive Movements
Back pain often results from respective twisting movements of the spine in a bent position such as hovering, gardening and sweeping. Back pain can also can caused by sustained flexed positions of the spine such as cutting hedges, pruning or DIY.
1.      Keep the spine neutral and bend from your hips and knees.
2.      Avoid constant twisting movements of the spine.
3.      For hovering and sweeping try to use your legs in a lunging action rather than putting all the effort through your arms.
4.      If you are up a ladder move the ladder along rather than reaching sideways.
5.      Do not work for long periods with your arms above head height.
6.      Avoid staying in one position for too long.
7.      Avoid working with your arms outstretched for long periods, especially if you have a weight in your hands such as a hedge trimmer. Keep your arms close in so the weight is close to you body. (See below).

As a Physiotherapist , the question i will ask to the patient is ,what is the last of the activity their are doing and cause of the back pain , and more than 90% answer i get is poor in method of lifting a heavy object, so keep in mind that the problem of the back pain will be come when you didnt care about the method and the safest way of lifting, as we understand this gold word , prevention is better than cure..

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