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Back to the basics

Learn to prevent backaches

Most of us suffer from chronic back pain and much of it is preventable if we look after our backs.

We think nothing of bending over and picking up an object. But this is asking for trouble. Here the extensors of the back generate force and they have to work extra hard because supporting a bent-over back against gravity is a big task in itself. The back gives way on a really bad day and a slipped disc is a possible outcome.

The right way is to get close to the object you want to lift, separate your feet shoulder-width apart, and then bend at the knees while keeping your back as straight as possible. This makes you lift with your thigh and hip muscles, which are among the strongest in the body. Tighten your abdominal muscles as you lift. Get help if the object is too heavy. To lift a suitcase, stand along side it, bend at the knees, grasp the handle and straighten up.

Once the object is in your hands, hold it close to the body. Keep your knees slightly bent to maintain balance. If you want to go somewhere, turn you feet first and then turn your body in that direction. Do not twist your body first. To place the object on a shelf, move as close as possible to the shelf. Spread your feet in a wide stance position one foot in front of the other.

Do not lean forward and do not fully extend your arms while holding the object. If the shelf is chest high, push the object up with your arms and shoulders, and do not arch your back to lift higher. Tighten your abdominal muscles before lifting.

RAJIV M.

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