Let's Prevent Lower Back Pain! Everyday Tips I.
If we know what leads to the development of problems, then we also know how to avoid them. The term lumbago – as we know – refers to pain in the lower (lumbar) section of the spine. This can be caused by several disorders, so it is impossible to treat it with a single specific remedy. However, there are general rules that every person with lumbago should follow. Let’s now consider one of the most common phenomena, lifting. Moving objects is part of life, but how we do it matters.
The basic rule is this: Avoid bending forward while lifting! This places enormous strain on the lumbar section of the spine. The reason is that due to the structure of the intervertebral discs, they only tolerate vertical load (and that extremely well), but not horizontal forces. For example, we can jump down from a height, and the spinal discs absorb and cushion the impact due to their elasticity. Weightlifters hold huge weights above their heads without any problem. But if, for example – with a spine that is not in perfect condition – we try to lift a suitcase from the deep trunk of a car, we can easily end up like that. “Our lower back locks up,” lumbago develops.
How to lift correctly?
If we need to lift something heavy from the ground, do it like this:
- squat down,
- grab the object to be lifted,
- keep your back straight, and
- use your leg muscles to lift up.
This way, the vertical, axial load will be well supported by our spine, as the weight is evenly distributed.
If you need to lift something from the car trunk:
- stand as close to the trunk as possible,
- pull the object to be lifted as close to yourself as possible without lifting it,
- then lift it from a squat, as detailed in the previous point.
For example, when carrying heavy shopping bags home:
- distribute the weight evenly between your right and left hands,
- try to keep the weights as close to your body as possible.
