Spine Dysfunction Proper Lifting Techniques Most Back Problem
Spine Dysfunction & Proper Lifting Techniques
Most Back Problem are the result of: n n Poor posture Faulty body mechanics Stressful living and work habits General decline in physical fitness
Common Lifting Mistakes n n n Lifting with flexed spine and the legs straight Using a fast jerky movements Bending and twisting at the same time
Common Lifting Mistakes Poor planning n Poor communication n Insufficient strength n
The Five Ls of Lifting n LOAD n LEVER n LORDOSIS n LEGS n LUNG
LOAD n Always “test” the weight before lifting n If too heavy, get help
LEVER n n Keep load close to the body with spine in upright position Multiply weight of the object X 10 n increases stress on structures of the spine
LORDOSIS n Maintain a neutral spine n n Proper alignment up and down the spine Significantly less stress on spine structures of disc, facet joints, ligaments
Lordosis (cont. ) n Keep neutral spine by using abdominals, gluts, lats n Use of these larger muscle groups rather than erector spinae to do your lifting for you
LEGS Always use leg muscles & not back mm. to do lift n Flexion at hips & knees allows use your thigh and leg muscles for the lift rather than stressing smaller spinal muscles n
LEGS (cont. ) n n n Feet” hips-width” apart One foot slightly in front of the other (used for most lifts) for a more stable base Feet turned out slightly with knees following feet
Legs (cont. ) n n Pivot from feet and not from spine Pick up your feet to pivot Do not plant feet statically and twist: places stress on knees, hips and back Feet should be free to move as the situation requires adjustment of base of support (BOS)
LUNGS n Just prior to lifting the load you should: n n n inhale (preferably through nose) “Set” your abdominals As you lift, exhale (preferable through mouth)
OTHER LIFTING REMINDERS n n n Begin and end the lift with the object maintained as close to you as possible Keep your COG as close to or over object as much as possible Communicate if two or more individuals are involved in the lift
OTHER LIFTING REMINDERS n Your head should lead the lift n n n Hips should not come up before head during a lift Once you have “viewed” the object your are lifting, lift your head and keep your chin up Finish the lift with proper mechanics
LIFTING OPTIONS n YES THERE IS MORE THAN ONE WAY TO LIFT PROPERLY n n n Deep squat lift Diagonal lift Partial squat lift Tripod lift Golfer’s lift Overhead lift
DEEP SQUAT LIFT n n n For small light-weight objects at floor level May use one hand to lift objects and use the free hand to push off on thigh Not a good lift for one who has knee or hip pathologies
DIAGONAL LIFT n n n For moderately heavy items on the floor BOS- one foot in front of the other Move item as close as possible, possibly even straddling over top of the object Load between legs, not in front of knees Keep load as close as possible throughout the lift
DIAGONAL LIFT (cont. ) Place object on a diagonal if possible n Use legs to lift n As you stand, your head should rise first with no movement away from a neutral spine n
PARTIAL SQUAT LIFT One-hand Method n n Lift with support Primarily for objects with handles at mid- leg level and above Use one hand to lift object Place other hand on forward thigh or a fixed object and push off with supportive hand as the ind. stands up
PARTIAL SQUAT LIFT Two-hand Method Lift without support n Used for heavy or bulky objects placed on a surface near knee height n
TRIPOD LIFT n n Used for bulky or awkward objects at floor level Allows you to bring objects closer to your body before completing lift
TRIPOD LIFT n n n One foot placed beside the front portion of the object Drop to other knee Grip object at far and near corner maintaining proper trunk/spine position Lift or roll object onto top of thigh Cradle object while moving to standing position
TRIPOD LIFT (cont. ) n n n Not good for those with knee problems but encouraged for those with weak UEs Can also carry this type of object over shoulder Great for lifting small children from floor level
GOLFER’S LIFT n n n Only appropriate for light objects that can be lifted with one hand Good lift for those with painful knees Bend at hip with while raising one leg behind you
GOLFER’S LIFT (cont. ) n n n Leg lift helps maintain a neutral spine Place one hand on thigh or fixed object Push hand off thigh or object while lowering leg to complete lift
OVERHEAD LIFT n n Use extreme care Difficult to maintain neutral spine Hold object close to body Diagonal foot stance
OVERHEAD LIFT (cont. ) n n n Use arm and shoulders to raise load When lifting object overhead, shift body weight onto front foot Maintain abdominal set (keep abs tight) Push object into place once you make contact with shelf Reverse procedure to remove object from shelf and shift weight towards back foot
Back Support/Lifting Belts n n Purports to decrease intradiscal pressure by increasing intraabdominal pressure Assists in maintaining contraction of abdominal mm. Serves as a reminder to lift properly May assist in maintaining neutral spine position
Back Supports/ Lifting Belts (cont. ) n n n Needs to be worn correctly Does not substitute for safe lifting education Does not substitute for proper lifting technique
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