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PREVENTING BACK PAIN: WHAT ABOUT LIFTING?
Lifting does not have to be dangerous even when done regularly at work or at home. Know the facts about lifting so that you can protect your back from forces that increase the work it must do and, consequently, the chance of back pain and injury.
Did you know that very high forces are placed on the lower back when any of us lifts an object? Lifting an object weighing 86 pounds (39 kg), even with proper lifting techniques, cam cause a force of over 700 pounds on the lower back discs! Heavier weights cause proportionally higher loads on the lower back. In light of these facts, it is surprising that injuries and back pain are not more common than they are.
We can’t avoid many of our daily tasks, but we must become smart in the way we use our backs. The regular exercise program will continue to strengthen your back muscles. It makes sense that the stronger and more flexible the back muscles, the more they may be able to tolerate pressures. Proper lifting techniques can help minimize the forces we place on the back.
The following sections describe a few steps to keep in mind to help avoid back injuries when lifting. The National Institute for Occupational Safety and Health has given some of these recommendations for preventing injuries from lifting.
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