Search

Contact

(0 22 22) 93 23 21

Book your appointment

German German▼
X
de Germanen Englishfr Frenchit Italianru Russianes Spanishsv Swedishtr Turkish

Award winner 2022

Proper lifting protects the spine

on Sunday, 13 October 2019.

Proper lifting protects the spine

Proper lifting protects the spine

Often it is the small, uncontrolled movements that have a "fatal" effect on the back muscles and spine. Even during the movement you feel the sudden pain in the lower back.

Back pain without injury - but also injuries to the lower back - have numerous causes. Individual vertebrae, joints of the vertebrae and the often incorrectly stressed intervertebral discs are usually affected. Diseases such as bone loss (osteoporosis) increase the susceptibility to injuries.

Aging also leads to wear and tear on the spine. In addition to the bony parts of the spine, muscles, tendons and ligaments are also subject to the aging process. Insufficient or lacking exercise accelerates this process. Unfortunate actions are often the triggerthat can quickly lead to injury or pain.

Avoid "reckless" movements

Safe lifting or carrying begins with a few thoughts in preparation for the situation. The back and spine are used correctly when the movement is "thought through" beforehand. You cannot influence the weight of a load. But you can avoid postures that place unnecessary strain on the spine. The techniques described below make lifting easier, and the body supports itself.

Stop: Think first!

Heavy or incorrect lifting can cause a wide range of back pain. Anything from mild symptoms to severely debilitating pain is possible. Such pain can subside quickly. However, it is not uncommon for it to last for days, weeks or, in the worst case, months.

That should be reason enough to take the time to think about how to perform the lifting movement as pain-free as possible and as gently as possible on your back. This pause for thought will help prevent pain and new injuries.

Considerations before a strenuous movement:

• How much does what needs to be lifted weigh?
• Will the item be comfortable to wear or difficult to handle?
• Can you actually lift the object yourself?

You can estimate the weight better if you first carefully push the object or tilt it slightly. If you are already a little unsure beforehand, you should avoid any risk. Now alternatives are needed: 


Who can help, or what tools, such as a wheelbarrow or shopping cart, are available?
Can the object be pushed or rolled?
Can the item be carried in smaller pieces?

Once you are convinced that lifting is risk-free, you should plan the action:

  • For safety reasons, lifting must not require twisting movements of the upper body or place the back in an uncomfortable position
  • Obstacles or tripping hazards must be removed beforehand
  • An intermediate place should be set aside so that the object can be set down briefly in an emergency or to change hands
  • If several people are involved, everyone must understand how and in which direction the object is being transported, and only one person gives commands

Tips: Lifting and carrying safely

  • When actually lifting and carrying an object, the following tips for healthy posture should be considered:

  • The muscles to be used should be warmed up and relaxed before lifting and the circulation should be stimulated
  • Proper breathing is crucial: breathe in before lifting - breathe out when lifting. (DO NOT hold your breath while lifting, this can cause your blood pressure to rise dangerously)
  • The direction of movement should be adjusted overall and the feet positioned accordingly
  • The natural curvature of the spine should be maintained by developing power from the feet
  • The body should always be moved as a whole
  • Twisting or bending of the upper body should be avoided
  • Never lift the load suddenly, but move the body evenly and in a controlled manner

These techniques relieve the spine

The correct starting position:

  1. Kneel as close to the object as possible, keep your feet about shoulder-width apart - tense all of your supporting muscles - i.e. your abdominal and back muscles, but also your pelvic floor - BEFORE you lift the object

  2. The object is now raised so that it is between the legs and the spine retains the natural S-curve

  3. Now use the strength of your legs (not your back) to slowly stand up

The optimal position to the body:

  1. Stand as close to the object as possible and place it between your legs when squatting

  2. When standing, keep the load close to your body. Tighten your postural muscles while maintaining the natural curvature of your spine.

  3. When carrying, do not twist your upper body against your lower body. Only change direction with your feet. Keep the load close to your body.
  4. The cause of back pain can be internal diseases

Since back pain can also be a symptom of other diseases, persistent or recurring pain should always be accompanied by a complete health check be performed.