Many of us have gone to pick something up from the floor or move a piece of furniture and felt some type of back discomfort. Good body mechanics during lifting or moving objects can prevent back injury by putting less strain on your back muscles. Listed below are guidelines to prevent back injury with lifting and household chores.
Guidelines to prevent back injury with lifting
- When lifting an object, stand with your feet shoulder width apart or 1 foot in front of the other.
- When picking something up off the ground, bend with your knees and hinge at your hips keeping the normal curves in your back. Do not slouch forward.
- Also, tighten your lower abdominal muscles (refer to blog topic- Can back pain be prevented?) and maintain the contraction throughout the lift. Your abdominal muscles and your back muscles work together to give support to your spine.
- When lifting, keep the object close to your body.
- Use your legs and buttocks to straighten back up, not your back.
- Carry things at waist level.
- If you must reach for the object, stand on a chair or stool. Do not arch your back.
- PUSH, do not pull when you are moving an object.
Guidelines to prevent back injury with household chores.
- Washing dishes– to decrease back strain at the sink, open the base cabinet and put your foot up on the ledge to become closer to the sink.
- Vacuuming– Walk with the vacuum or lunge forward onto one foot keeping your back straight, rather than bending forward with each push of the vacuum.
- Making the bed– Put one knee down on the bed when fastening a sheet to the corner of the mattress or squat to fasten it.
- Grooming– Put one hand down on the counter in the bathroom while using the other to brush your teeth or shave. Also, you can put a foot up onto the ledge of the base cabinet as in the kitchen.