Lift With Your Legs

When picking objects up from the floor, body mechanics are important for limiting stress through the low back. The lumbar spine is most vulnerable to injury in deep flexion; especially when combined with rotation. To limit the potential for injury, it is best to get close to the object, squat down using your legs, grab the object and then lift using the muscles of the legs instead of the back. 

Core Bracing 

When lifting heavy objects or flexing at the low back, it is important that there is adequate support and stability of the spine. In many cases, people possess the abdominal strength to do this, but do not activate those muscles. By consciously engaging the core muscles during lumbar flexion and when lifting heavier objects, you can better support the lumbar spine. It is important that you are able to maintain normal breathing patterns during core activation as holding your breath can have other negative effects. 

Position Items in the Trunk of the Car

When you have several bags that need to be transported from your vehicle – like grocery shopping – it is important to consider how you organize the items. If you place the items farther in the trunk towards the seats, you will have to reach more which results in greater trunk flexion. Lifting heavy loads in this position can cause low back pain; so it is best to store items in the trunk closer to the back of the vehicle so you are able to more easily grab them and keep the objects closer to your body. This will limit the stress through the low back and reduce risk for low back pain. 

Monitor Your Posture

For work, many people sit at a desk for long periods of time. This prolonged positioning can result in aches and pains in the low back if you are sitting with poor posture. It can be difficult to be mindful of posture all day long. Lumbar support can help make assuming proper posture easier. If your chair does not have this built-in, you can roll up a thicker piece of clothing and place it behind the small of your back. This should correct your low back positioning and overall seated posture. Additionally, standing breaks can help provide some relief from any aches and pains that may occur during the day. 

Engage in Regular Exercise 

Participating in regular exercise can help to maintain mobility of the lumbar spine and prevent stiffness that can occur from prolonged positioning or sedentary lifestyles. It can also help to build core strength which is essential for supporting the spine when lifting heavy objects or flexing at the lower back. 

If you or someone you know suffers from lower back pain, Call Respire Physical Therapy today at 703-671-1871 or click here to schedule an evaluation with a Physical Therapist today to identify the problem and reduce your symptoms!

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