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October 2009
The fine art of lifting
Many back problems are the result of poor lifting techniques. For healthy lifting, lift with your legs, keep the load close to your body and get help. One of the best ways to keep your back pain-free, and one that all too many overlook, is 'Think Before You Lift' for example, a box filled with books. Do you just bend over from the waist to lift it? If so, you are putting yourself at serious risk of pain and damage.
Here are the steps required for proper lifting:
1. Access situation - Do you know where you're going? Do you know the weight of the object to be lifted? Do you have a clear path from Point A to Point B?
2. Hug your body - Keep it close - When lifting any object, its best to carry it close to your body, rather than holding it out in front of you with your arms extended. This keeps you, and the object you are lifting, more balanced.
3. Use wide base of support - Spread your feet shoulder-width apart - it makes it easier for yo to stay balanced and provides the firm foundation and footing needed to lift an object safely.
4. Knees bendi! - This is critical. When getting ready to actually lift or put an object down, bend at the knees and keep your back straight.
5. Utilise your abs - Holding your stomach muscles tight transfers some of the load from your back.
6. Lift through your legs - Your legs have some very strong muscles - use them to help you lift an object. This also helps prevent too much stress on your back.
Master the art of proper lifting and you will be doing your back a huge favour. However, as with any activity, if you strain your back or feel pain, call us right away and we will arrange an appointment for a thorough physio examination and necessary care. Waiting usually lengthens the healing process and rarely makes a painful situation.
Many back problems are the result of poor lifting techniques. For healthy lifting, lift with your legs, keep the load close to your body and get help. One of the best ways to keep your back pain-free, and one that all too many overlook, is 'Think Before You Lift' for example, a box filled with books. Do you just bend over from the waist to lift it? If so, you are putting yourself at serious risk of pain and damage.
Here are the steps required for proper lifting:
1. Access situation - Do you know where you're going? Do you know the weight of the object to be lifted? Do you have a clear path from Point A to Point B?
2. Hug your body - Keep it close - When lifting any object, its best to carry it close to your body, rather than holding it out in front of you with your arms extended. This keeps you, and the object you are lifting, more balanced.
3. Use wide base of support - Spread your feet shoulder-width apart - it makes it easier for yo to stay balanced and provides the firm foundation and footing needed to lift an object safely.
4. Knees bendi! - This is critical. When getting ready to actually lift or put an object down, bend at the knees and keep your back straight.
5. Utilise your abs - Holding your stomach muscles tight transfers some of the load from your back.
6. Lift through your legs - Your legs have some very strong muscles - use them to help you lift an object. This also helps prevent too much stress on your back.
Master the art of proper lifting and you will be doing your back a huge favour. However, as with any activity, if you strain your back or feel pain, call us right away and we will arrange an appointment for a thorough physio examination and necessary care. Waiting usually lengthens the healing process and rarely makes a painful situation.
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SERIOUS ABOUT GOLF
Getting back on course: Whether you're a Sunday morning golfer or an elite athlete if injury and pain persists, you should seek expert specialist opinion.
Anatomie's sports medicine expertise is effective and immediately available. It's medically proven that the sooner the diagnosis and treatment of an injury begins the better are the chances of a full recovery.
If you have a nagging backache or inexplicable physical discomfort that is affecting your game, it makes sense to seek professional advice - sooner rather than later.
It's a fact that approximately 90% of all sports injuries are non-surgical and recover well with the appropriate care. Anatomie's sports medicine specialists are therefore an excellent initial point-of-contact for fast diagnosis and treatment.
Should further investigations be required, we can expedite referrals to Orthopedic Surgeons or other relevant sports medicine specialists. So wether you are a weekend warrior or an elite competitor our focus is on getting you better. We have the time to listen, and experience to deal with your injuries and work with you through the entire rehabilitation process to ensure a safe and speedy return to full activity.
Getting back on course: Whether you're a Sunday morning golfer or an elite athlete if injury and pain persists, you should seek expert specialist opinion.
Anatomie's sports medicine expertise is effective and immediately available. It's medically proven that the sooner the diagnosis and treatment of an injury begins the better are the chances of a full recovery.
If you have a nagging backache or inexplicable physical discomfort that is affecting your game, it makes sense to seek professional advice - sooner rather than later.
It's a fact that approximately 90% of all sports injuries are non-surgical and recover well with the appropriate care. Anatomie's sports medicine specialists are therefore an excellent initial point-of-contact for fast diagnosis and treatment.
Should further investigations be required, we can expedite referrals to Orthopedic Surgeons or other relevant sports medicine specialists. So wether you are a weekend warrior or an elite competitor our focus is on getting you better. We have the time to listen, and experience to deal with your injuries and work with you through the entire rehabilitation process to ensure a safe and speedy return to full activity.
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