5 Lifting Techniques to Prevent Lumbar Strain Injury
As a chiropractor I have many of my patients coming into the practice with lower back and lumbar strain injury. These are commonly caused from poor lifting techniques or lifting something that someone simply didn’t have the strength to lift. Back pain is a common indicator behind a lower back injury. The lumbar spine is especially vulnerable to injury in a flexed position or when exposed to heavy loads. If you are in a job that requires a lot of lifting or follow a gym programme that demands a lot of heavy squats or deadlifts please take note of some of the following tips to prevent lumbar strain injury.
1. Bending Knees
Whether you are lifting a heavy load at the gym or work, bending your knees is one of the most important tips behind preventing lumbar strain injury.
Make sure you bend your knees when lifting and only lift a heavy load when your spine is in a neutral position. Never lift with a flexed lower back. This is a weak position for the lumbar spine and major lower back injuries can occur from this position.
2. Keep Straight
It is very important to ensure you are not twisting or rotating when lifting a heavy load. This is a very vulnerable position for the lower back. Lumbar strain injury has commonly been caused due to lifting heavy objects while twisting or rotating.
3. Strong Core
I recommend keeping your core very strong and firing properly in order to prevent lower back injuries. A strong core provides stability and strength to the spine when lifting. If you are someone likely to be doing heavy lifting I advise to invest some time in core strengthening. Some preventions for lumbar strain injury include planking, leg lowers and suspension training. These techniques are great ways to strengthen the deep layer of the core
4. Listen to Your Body
If you are regularly lifting and are starting to experience some tightness or pain in your back get it sorted! You are better to get minor aches sorted before they turn into a long term injury. Heavy lifting can put a lot of strain on the joints and muscles of the pelvis so listen to those aches and sore muscles. Make sure you are getting adequate rest between heavy lifting days and seek treatment if those aches and pains aren’t resolving.
5. Knowing Your Limits!
I cannot stress this enough, know your limits! If you are pushing for a new personal best or lifting something very heavy at work, make sure you are being sensible and lifting within the range of your strength. It’s hard to be a badass lifting machine with a back injury. You are better to know your limits and lift within your strength range than push yourself and end up with a lumbar strain injury.
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Keeping a strong core mixed with the correct lifting techniques will do wonders for preventing back and lumbar strain injury. However, back pain can have many causes. If you’re experiencing back pain or discomfort it is important for your health to have these evaluated by a professional.
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