Here at Ben McGrath Chiropractic we see a range of injuries and conditions. One of the most common injuries we see is lower back injuries as a result of lifting an object. Here are some strategies to implement at your workplace/home to keep you healthier and moving better.
1. Perform a warm up before physical activities. Many people work physical jobs and enjoy physical activities like gardening. These activities generally involve a lot of loaded lifting, pulling and twisting. A light warm up before engaging in these activities helps the body get ready for movement.
2. Lift with your legs
Lifting with your legs is a great way to help prevent injuries. The reason why it is commonly recommended for people to lift with their legs is because the muscles of the legs are bigger and stronger than the muscles of our arms. When our arms cannot lift the weight, we tend to hunch over and recruit the muscles of our upper and lower back to help out. This builds a pattern that increases pressure on the lower back and can lead to injury.
3. Treat heavy objects with caution
If you are looking at an object and thinking "Am I able to lift this safely?" it is probably a sign that you should ask someone for help lifting that object. Lifting loads that are too heavy for the body to cope with can lead to injury.
4. Be careful towards the end of the day
Towards the end of the day a lot of people get injured at home and at work. This is because they have been engaging in physical activity for most of the day and their muscles are fatigued. When you know you are fatigued be mindful of the fact and do not be afraid to ask for help from others.
If you have any questions about these strategies, do not hesitate to ask us when you see us at your next appointment.