6 BAD BENDING AND LIFTING MOVES FOR BACK PAIN
FOCUS ON BENDING AND LIFTING
On most days, you frequently bend over to pick up various objects and to complete numerous tasks. If you exhibit bad bending form, you put a significant amount of pressure and strain on your spine.
Repeatedly or consistently exhibiting bad bending form can continue and increase your pain problem even if you’re not picking up anything heavier than a shoe.
On the other hand, use of good from while bending and lifting can promote the following benefits:
1. Increased leg and trunk strength;
2. Improved ability to bend and lift in comfort;
3. Decreased risk of re-injury or re-aggravation of your symptoms;
4. Improved ability to lift heavier objects.
Using good form while bending may be one of the most effective things you can do to reduce the rebounding effect that gravity has on your spine over the years.
Note: the alignment recommended for healthy bending patterns is essentially the same as the alignment recommended for healthy sitting patterns.
BAD BENDING AND LIFTING MOVES
1. Feet too close together: if your feet are closer than shoulder width apart, you’ll have poor leverage, will be unstable, and will tend to round out your back.
2. Knees and hips straight, with low back rounded forward: this is the most common and stressful bad move during lifting, especially if done while twisting the trunk.
3. Tensing and arching the neck up: this crams the neck joints together and becomes a pain, especially if maintained for a while (as when gardening) or during heavy lifting.
4. Lifting and carrying an imbalanced load.
5. Lifting and bending too much in a short period of time: if you start getting tired, you’ll start slumping, which causes increased compression and strain.
6. Lifting objects that are too heavy for you. This will typically result in attempting to jerk-lift and/or to lift in a slumped or over arched posture. If you can’t lift slowly and smoothly in good alignment, don’t attempt it.