How can lifting-related lower back pain be prevented?
For those who work in professions where lifting is a crucial part of their job, prevention of lower back injuries can become increasingly difficult. Full prevention of lower back pain is often unlikely, but preventative measures which reduce the risk factors that cause lower back pain has proven to be an effective measure in reducing the severity and chronic nature of lower back pain.
How to prevent injuries while lifting Various risk factors that can lead to lower back problems arise from the way in which people bend in order to lift objects from the ground. Forward bending, which is essentially increased flexion of the trunk, increases the magnitude of the shear forces acting on the lumbar and sacral segments of the spine, thus increasing the risk of injury (see evidence section for further explanation). Twisting while lifting an object also increases the strain on the lower back, potentially resulting in lower back pain. Lateral bending of the trunk in order to lift an object from ground level also induces strain on the lumbar region of the spine, further contributing to lower back pain (WorkSafe BC).
The manner in which you grasp the load can also play a crucial role in lower back pain reduction and prevention. For example, lifting an object with two hands, with the weight of the object equally distributed between both hands helps balance the weight of the load, reducing the risk of increased back strain on one side of the body. Lifting loads at a distance that is closer to your body also reduces the risk of lower back pain as it reduces the compressive forces acting on the spine (see evidence section for further explanation) (University Health Services at Berkley). For those who are in professions where heavy lifting takes place frequently, it is recommended to take frequent breaks in order to change up your posture in order to reduce lower back strain resulting from being in one position for too long (WorkSafe BC). It also recommended to lift as a team, lifting equal portions of the weight of the object, reduces the weight that each person has to carry, thus reducing the impact of the strain on one's back from lifting. In addition, if equipment is available in the workplace to aid the lifting of heavy objects, it is recommended to use those as much as possible. Possible devices to aid lifting include ratchet hoists, forklifts, and dolly's. The picture shown below from http://www.usalaborlawposters.com briefly describes some lifting do's and don'ts important in the workplace. |
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The following video from the Canadian Centre from Occupational Healthy & Safety demonstrates the efficacy of the various lifting techniques discussed above.
how to prevent injuries pre-lifting
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One of the best preventative measures to take before engaging in any heavy lifting, whether at the workplace or at home, is stretching. Stretching is known to increase flexibility in the leg muscles, back, and trunk muscles. This allows for a greater range of motion with a reduced risk of injury when lifting (takeonestep.org). According to worksafeBC.ca, those who engage in regular stretching exercises have enhanced fitness, resulting in less frequent lower back pain, and quicker recovery from lower back injuries. One the right are some stretching exercises recommended by WorkSafe BC to do prior to lifting, and daily, in order to enhance flexibility and overall fitness.
In addition to stretching, being in overall good physical condition can also reduces the negative effects of heavy lifting on the spine. As discussed in spine-health.com, by strengthening certain muscles involved in the process of lifting, the strain put on the spine is greatly reduced. Here are some muscle groups that would benefit spinal health and reduce lower back pain when strengthened:
In addition to stretching, being in overall good physical condition can also reduces the negative effects of heavy lifting on the spine. As discussed in spine-health.com, by strengthening certain muscles involved in the process of lifting, the strain put on the spine is greatly reduced. Here are some muscle groups that would benefit spinal health and reduce lower back pain when strengthened:
- Extensor muscles such as the back and gluteal muscles: These muscles are often used to straighten the back, which is crucial when engaging in proper lifting technique.
- Flexor muscles like the abdominal and iliopsoas muscles: These muscles function in controlling the degree of arching in the lumbar portion of the spine, which is very important as too much arching of this area will increase lower back pain. They also function in facilitating forward bending of the trunk (and spine), and supporting the spine during forward bending.
- Obliques and paraspinal muscles: The obliques function to aid rotation of the spine while also maintaing posture and proper spinal curvature. The paraspinal muscles and obliques work together to stabilize the spine while upright . Reducing the curvature of the spine reduces the strain put on the lower back, hence oblique strength is crucial.