Lifting
Lifting an object with your back rounded raises the pressure in your discs to a much higher level than if you were to lift the same object with your body upright and with your lordosis present. Research has borne this out. Just as back problems associated with stooped positions seem to occur very frequently in the first four or five hours of the day (because the discs take up fluid while we rest at night), the same is true with lifting. This is the case especially if you lift repeatedly and frequently. If you use an incorrect technique while lifting a heavy object, you may cause damage and pain, and the pain may be not only sudden but severe.
In order to minimize the risks involved in lifting, always use the correct lifting technique (Figs.Immediately before and after lifting, stand upright and bend backward five or six times. You should do this especially when a single heavy lift is involved. If you must lift many objects, one after another, frequently interrupt the lifting and repeat the bending backward exercise just described. By standing upright and bending backward before lifting, you ensure that, as you begin the lift, there is no distortion already present in the joints of the lower back. This is particularly important if, immediately before you start lifting, you have been in a stooped position or have been sitting for a long period.
For example, many truck drivers drive for hours and hours and then are called upon to remove heavy objects from the back of their
truck. A more common example comes when you take a car trip, sit in the car for several hours before stopping, arrive at your destination, and remove heavy objects from the trunk. Whether you’re a truck driver or a car passenger, when you’ve been on the road for a long time, take a moment before lifting. Stand upright and bend backward a few times before and after lifting. By doing so, you will correct any distortion that may have developed in the joints as a result of
sitting.
If you are suffering from lower back pain right now, and especially if your pain has been causedby lifting, it is best to completely avoid lifting for a few weeks. This will permit damaged tissues to heal. If it is not possible to avoid lifting, you must at all times use the correct lifting technique and avoid lifting objects that are awkward to handle or are heavier than 30 pounds (about 15 kilograms).
Once you have developed recurrent lower back problems, you should never again handle awkward or heavy objects by yourself. This is true even if you are completely free of pain. In addition, you should become familiar with the correct lifting technique. After some practice with this
