April snowstorms aside — spring is officially here and outdoor activity will undoubtedly increase for many of us in the UNMC community.
Gardening, baseball with the kids, fishing, home repairs and lawn work will soon take the place of — well — whatever it is we each do to make it through the winter.
Here’s a little tip for you as you ramp up your activity — watch your back! No, that’s not a threat — I’m really talking about your back — as in your spine and its discs and muscles and all that.
Many beautiful spring days have been ruined when folks improperly lifted lawnmower gas cans or bags of potting soil and felt sudden, painful twinges in their backs. It’s the back’s way of saying, “Yo dude, I’m not ready for that!”
Such moments usually occur just after someone twists at the waist while holding something heavy or neglects to bend at the knees when lifting a weighty object.
Gib Willett, Ph.D., interim director of the School of Allied Health Professions physical therapy education program, gave UNMC Today four tips to keep our backs safe while lifting and carrying heavy objects:
- Keep your back in its normal, slightly curved position. “Try not to curve your spine or flex your back muscles too extensively,” Dr. Willett said.
- Bend at your knees and hips when lifting.
- When turning while carrying heavy weight, pivot on your feet rather than twisting at the waist. “Most of the lower back injuries we see are the result of people twisting while lifting and carrying,” Dr. Willett said. “This places a lot of stress on the discs.”
- Plan your lift ahead of time. “Make sure you’re strong enough to lift whatever object you’re moving and ask for help if you need it,” Dr. Willett said.
Dr. Willett said exercises to strengthen abdominal, oblique and lower back muscles also seem to help reduce lower back injuries.
He also suggested using what is called the “Golfer’s Lift,” when picking up lighter objects.
The lift, which golfer’s often use to retrieve their putts, consists of fixing one foot to the ground while leaning forward horizontally with the back lifted straight in the air. The back should stay straight the entire time, Dr. Willett said. (Click here to see a video of someone performing a “Golfer’s Lift.”)