#5 940 Murphy Rd (Wiltshire Plaza), Sarnia, ON N7S 5C4

Proper Lifting

LIFTING STATISTICS

  • 1 out of 5 workers suffer from back injuries and illnesses each year
  • Produces pain and discomfort and can change productivity and lifestyles
  • 4 out of 5 of these injuries were to the lower back
  • 3 out of 4 occurred while lifting
  • Using proper lifting techniques can help prevent downtime due to avoidable back injuries
  • With a little patience and precautionary methods lifting can become a good daily habit
  • Lifting small loads can put as much strain on your body as lifting a larger weight less frequently
  • Lifting 10kg of weight with a straight back can put approximately 240kg of pressure on your lower back
  • Lifting 10kg of weight held at a distance of 80cm can place the same load on your spine as lifting 50kg held close
  • Lifting a weight above your head places an increased load on your spine than lifting the same weight at chest level

GENERAL LIFTING LIMITS HOW TO LIFT SAFELY

  • Plan ahead before lifting:
  • Examine the object for sharp corners, slippery spots or other potential hazards
  • Know your limit and do not try to exceed it
  • Ask for help if needed
  • Divide the load to make it lighter
  • Know where you are going and make sure your path is free of obstructions

Step One

Stand close to the load with your feet spread apart about shoulder width with one foot slightly in front of the other for balance

Step Two

Squat down bending at the knees (not your waist). Tuck your chin while keeping your back as vertical as possible.

Step Three

Get a firm grasp of the object before beginning the lift

Step Four

Begin slowly lifting with your legs by straightening them. Never twist your body during this step

Step Five

Once the lift is complete, keep the object as close to the body as possible. As the load’s center of gravity moves away from the body, there is a dramatic increase in stress to the lumbar region of the back.


PROPER LIFTING TIPS

Never bend your back to pick something up

  • It’s just not worth the damage that improper lifting techniques can cause

Hold the object close to your body

  • You will have more stability if you are not reaching for an object

Don’t twist or bend

  • Face in the direction you are walking.

Keep your eyes up

  • Looking slightly upwards will help you maintain a better position of the spine

Tighten your stomach muscles

  • Your abdominal muscles will hold your back in good lifting position and prevent excess force on your spine

Wear a belt or back support

  • Help maintain proper lifting posture

If you must turn, turn with your feet, not your body

Wear shoes with non-slip soles


RISK FACTORS FOR BACK INJURY

  • Lifting with your back bowed out
  • Bending and reaching with your back bowed out
  • Slouched sitting
  • Twisting and jerking movements
  • Lack of proper rest
  • Obesity and poor nutrition
  • Stressful work and living habits


2 BASIC CATEGORIES OF BACK PAIN


Acute

  • Pain comes on quickly, either immediately or over a period of several hours, and is often the result of a sudden motion or injury

Chronic

  • Pain comes on quickly and remain for a months or years, coming and going

CAUSES OF BACK PAIN

  • Foot, knee and leg alignment
  • Muscle strength in legs, buttocks, back and abdominal wall
  • Abdominal protrusion (pregnancy, beer belly)
  • Hip flexibility
  • Position of pelvis
  • Position of neck
  • Mobility of the arms at the shoulder joints
  • Shape and flexibility of the lumbar, thoracic and cervical spinal curves

CHIROPRACTIC CARE

A chiropractic spinal check-up is one of the best things you can do. Chiropractic’s safe, gentle methods have helped millions of sufferers over the years. Doctors of chiropractic free your body from the vertebral subluxations complex that has the power to destroy your health. When freed of subluxations, your body works more efficiently to use its natural energies to heal itself.


WHY IS CHIROPRACTIC SO EFFECTIVE?

  • In Canada, a 1993 study was funded by the government of Ontario concluding that chiropractic care for those with low back pain was far superior to medicine in terms of safety, science and cost-effectiveness. Above all the finding revealed superiority in the area of patient satisfaction.
  • Chiropractic care relieves chronic, severe pain in half the time it takes medicine. Numerous studies prove chiropractic care is both effective and cost-effective for low back, neck and mid back complaints within the first month of symptoms.
    Vertebral Subluxation
  • One or multiple bones of your spine or vertebra move out of their position creating pressure and irritation on the spinal nerves
  • Causes interference to the nervous system and results in the body’s inability to function at its optimum potential

Causes: TENSION, TRAUMA, TOXINS

  • Tension (mental and emotional)
  • Lead to inappropriate muscle and hormonal imbalances
  • Arise from issues involving relationships, finances, employment, loss of health, physical or mental abuse and fatigue
  • Vertebral Subluxation

Trauma (physical)

  • Gross Macro-trauma: Incident so traumatic that you are likely to be aware that it happened
  • Birth process, falls, lifting injuries, sport injuries, motor vehicle accident
  • Repetitive Micro-trauma: Ongoing, subtle, obvious incidents
  • Poor posture when sitting, standing, lying, exercising, sleeping or driving

Toxins (chemical)

  • Includes environmental pollution, industrial/household cleaners, poisons, allergens
  • Dietary toxins like caffeine, genetically altered foods, preservatives, artificial sweeteners, alcohol, and pesticides
  • Medications, performance enhancing drugs, antibiotics, vaccines, and recreational drugs


References:

About.com (2005). Cluett, J. How to lift. Retrieved from: http://orthopedics.about.com/cs/backpain/ht/lift.htm

Hughston Health Alert (2005). Preventing back injuries: Lifting techniques and strengthening exercises. Retrieved from: http://www.hughston.com/hha/a.low_back.htm

Lab Safety Supply (2005). Proper lifting techniques. Retrieved from: http://labsafety.com/refinfo/ezfacts/ezf221.htm

Lifting Facts (2005). Lifting facts. Retrieved from: http://www.quality.com.au/management_system/lifting_facts.pdf

Office of Environmental Health & Safety (2005). Back Safety & Lifting Techniques. Retrieved from: http://www.vcu.edu/oehs/fire/safetytech.html

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