"Proper Lifting to Protect a Bulging Disc."
By Tommy Hoffman, Licensed Physical Therapist
You have heard it all before…….”lift this way, or bend that way,” “push and don’t pull towards you”. All these guidelines and techniques geared towards protecting your already hurtful lower back.
Truth of the matter is, maintaining a proper lifting technique can be downright challenging. It is not always feasible to incorporate a proper lifting technique due to varying factors. And sometimes it might be because we are simply in a hurry and it just seems easier to do things the “old way”.
When it comes to a painful lower back and some pre-existing condition, proper lifting can mean the difference between a major exacerbation and performing the lift without incident.
Understanding the use of proper body mechanics during a lift must be the essential part of what goes into the proper lifting technique.
Proper lifting technique is performed in the following way:
- Stand close to the object that is to be lifted.
- Feet should be shoulder width apart.
- Squat down keeping the lower back straight.
- Bend from the hips and knees only.
- Grasp the object to be lifted firmly.
- Tighten the stomach muscles much like a neutral spine.
- Lift the object from the ground keeping it close to your body.
- Slowly come to a standing position letting the strong leg muscles do the work.
Planning ahead will always give you the advantage. Never rush the movement. Taking your time and moving slowly will give your greater control. Using the assistance of others can also be a nice way to reduce the load on your lower back whenever possible.
Another way to reduce the load is to break the lift up into several smaller lifts.
It is easy to fall away into hold habits and routines. Incorporating a proper lifting technique using good body mechanics takes time and a lot of practice. Remember, safety is first.
Good Luck,
Tommy Hoffman, P.T.
