According to the American Academy of Orthopedic Surgeons (AAOS), four out of five adults experience significant low back pain sometime during their life. Work-related back injuries are the nation’s number-one occupational hazard, but you can suffer back pain from activities at home and at play, too. The AAOS has developed the following tips to help reduce the risk of back pain when lifting and moving any kind of heavy weight:
- When standing, spread your feet shoulder-width apart to give yourself a solid base of support and then slightly bend your knees.
- Tighten your stomach muscles before lifting.
- Position the person or object close to your body before lifting.
- Lift with your leg muscles. Never lift an object by keeping your legs stiff, while bending over it.
- Avoid twisting your body; instead, point your toes in the direction you want to move and pivot in that direction.
- When placing an object on a high shelf, move close to the shelf.
- During lifting movements, maintain the natural curve of your spine; don’t bend at your waist.
- Do not try to lift something that is too heavy by yourself or that is an awkward shape. Get help. For more information, check out the AAOS Web site at www.aaos.org.
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