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Proper lifting techniques protect your spine.
According to data from the Ministry of Public Health in 2020, bending over to lift objects puts pressure on the spinal discs, leading to back injuries. Studies have shown that lifting objects weighing more than 25 kilograms increases the likelihood of lower back pain. Furthermore, bending postures of more than 30 degrees increase pressure on the spinal discs; therefore, frequent bending can result in spinal disc injury, causing lower back pain.
According to statistics from the Ministry of Public Health in 2020, 53.9% of women, with an average age of approximately 30-40 years, experienced lower back pain, with a high rate of 67.5% attributed to lifting heavy objects, bending over while working, repetitive movements, and using office chairs without backrests. Therefore, to avoid back-related pain,
If you need to lift something, please follow these guidelines.
1. Stand close to the object.
Stand close to the object you want to lift. Place one foot next to the object and the other foot slightly behind you to prevent losing balance while lifting.
2. Bend your back knees straight.
When lifting objects, bend your knees and keep your torso straight to distribute the weight evenly on the spinal discs.
3. Hold the object firmly.
Grip the object firmly with your hands, keeping your arms close to your body, not extended outwards. Try to pull the object you are lifting as close to your body as possible so that the weight is distributed to both thighs, which helps reduce the strain on your back muscles.
4. Keep your head straight.
Keeping your head straight and aligned with your spine will also allow you to see the path ahead clearly while lifting objects.
5. Use your leg muscles to help lift the object.
Slowly straighten your torso using your leg muscles to gently push yourself up. When lifting objects, minimize the use of your back muscles. This will help distribute the weight to both thighs and reduce the strain on your back muscles.
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