How to Properly Lift Objects From The Floor When You Have Low Back Pain | Weston | Florida
Introduction
Many lower back strains occur during everyday activities, such as while exercising or at work.
Repetitive bending and twisting with your lumbar spine can be one of the reason why you have low back pain.
Strain from heavy lifting, twisting the spine, lifting from the ground, or an item overhead could also cause back pain.
Are you repetitively lifting heavy objects from the floor?
Research has shown that lifting heavy objects from the floor by bending over puts a lot of stress in the discs and the joints of your lumbar area.
Stress is even higher if you have a weak or loose core musculature increasing the risk for further damage.
So, best piece of advice for people with low back pain: Do not bend to pick Objects up from the floor !
I’m still amazed by how many people with low back pain don’t know this and almost every patient we see with back pain does not have the knowledge on how to properly use and protect the lumbar spine.
Lifting Techniques
Many people may know these techniques but they barely used them, why ? because the brain and the body will follow the path of least resistance, which is….. Yes, bending over.
But if you suffer from back pain, Take a few minutes and , like in the videos, practice 10 -15 repetitions of these simple lifting techniques so you can train your brain and joints and get used to do them this way.
In the first video ( top of the page ) I explain two very similar techniques: the Power Lift technique and the Diagonal Squat lift
Power Lift Technique
A power lift is good for lifting Heavy Objects off the floor.
To perform a power lift:
Position yourself close to the item with your feet about shoulder width apart
Pull in your belly button to stabilize your spine and squat down by bending your knees
Pick up the item, keeping it as close to your body as possible
Make sure you have a firm grip on the item so it does not slip and avoid twisting your trunk when carrying the object.
Diagonal squat lift
A diagonal squat lift is good for lifting MEDIUM WEIGHT objects from the floor or for lifting objects out of awkward spaces.
To perform a diagonal squat lift:
Position yourself close to the item with your feet staggered widely around the item to be lifted
Pull in your belly muscles to stabilize your spine and place one foot ahead of the other in a staggered stance
Pick up the item, keeping it as close to your body as possible
Make sure you have a firm grip on the item so it does not slip and avoid twisting your trunk when carrying the object.
Golfer's Pick Up
The Golfer’s Pick Up technique is good for lifting Light Objects from the floor, like golf professionals do when they have to pick up the golf ball from the ground
Here is the breakdown of the technique:
Position yourself close to the item you will be lifting.
Reach down with your dominant hand while balancing on your leg.
Gently tighten your belly muscles and keep your back straight as you pick up the item.
Avoid twisting your trunk throughout the movement.
Conclusion
Lifting from the floor is a necessary skill for our every day activities.
If you have back pain, following the techniques I just showed you, will save you and your spine a lot of unnecessary wear and tear.
As everything in life, you have to get in the habit of practicing these technique so they become natural for you, so start practicing them right now.
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