Know Your Mechanics

Lifting, Pushing, Pulling, and Shoveling

Most bad backs are created overtime through poor mechanics and back care. The one incident that causes back issues usually results from years of previous degeneration. In other words just because you do not have back problems now does not mean it will not happen in the future. Apply these forthcoming suggestions to how you work and play.

According to one of the world’s leading authorities on back pain, Stuart McGill, the best way to protect your back when doing any lifting motion and for that matter any physical activity is to make sure you keep a neutral back posture. This is where the back maintains its natural curve. This position is the most protective for the back. To add support to the back McGill suggest that you should brace your abdomen by tightening the abdominal musculature while lifting, pushing, or pulling an object. This action creates a natural protective belt. McGill suggests a sure proof way to injure your back is to flex your spine, in other words round the spine where the natural curve is lost, when lifting, pushing, or pulling an object. In this position the discs in your spine are most vulnerable (similar to after being seated for sometime as mentioned previously). The discs are even more vulnerable when flexing and twisting the spine under load. McGill therefore suggests never to twist the spine when under load. These actions creates injury and starts the cycle of early degeneration. Accomplish the actions of pushing or pulling away from and into the low back, respectively, and not above, to the side, or below the low back (example when vacuuming hold the vacumn at the center of the waist to protect the back).

McGill also suggests the following

1. • never perform full sit ups - ie avoid full spine flexion exercises, especially under load
   

2. • do not use a weight lifting belt when training or at work - it creates a weaker spine
   

3. • avoid physical activity upon awakening especially early morning stretches or lifting. This time of the day is when the spinal discs are most sensitive and vulnerable to damage - fun fact you are taller in the morning due to the disc being larger due to fluid accumulation.
   

4. • being excessively flexible is not protective to the back, a normal balanced degree of flexibility is.
   

5. • spinal muscular endurance is more important than strength to back health. Typical Suggestions for when lifting an object
   

The process of lifting places perhaps the greatest loads on the low back and therefore, has the highest risk of injury. Use of proper lifting mechanics and posture is critical to prevent injury. In the end, it is more important how you lift than how heavy a weight you lift. Here are a few tips on how to lift safely:

1. •Keep your upper back straight and assume a neutral position with your back. Do not bend forward at the waist. bend from the hips.
   

2. •Place the load immediately in front of you.
   

3. •Bend your knees to a full squat or lunge position, and let your arms and legs do the work. Tighten your lower back, buttocks, and belly to support your back.
   

4. •Lift now from the legs to the standing position.
   

5. •Keep the load as close to your body as you can, even if the load is light.
   

6. •While holding a heavy object, use your feet to turn, not your back. Try not to turn or twist your body. Twisting torque is very problematic for the back.
   

7. •Never lift from a forward stooped / imbalanced position or lift from a twisted / sideways position.
   

8. •Do not lift heavy objects above shoulder level.
   

9. •For heavy or awkward items, use a hand truck or ask someone to help you.
   

10. •A spine sparing technique is a golfer’s squat for lighter loads.
    

As you can see, proper body mechanics are vitally important for keeping your spine healthy and it's easy to incorporate these principals into your daily life. It may seem unnatural at first, but if you keep at it, they will easily become routine. Your back will thank you for it!

Ergonomic Shoveling Techniques

Whenever possible, push the snow to one side rather than lifting it. Push the shovel through the center of the body and not the side. The same holds true for when vacuuming. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques:

1. •Always face towards the object you intend to lift - have your shoulders and hips both squarely facing it.
   

2. •As mentioned bend at the hips, not the low back, and push the chest out, pointing forward then, bend your knees and lift with your leg muscles, keeping your back straight where spine is neutral.
   

3. •Keep your loads light and do not lift an object that is too heavy for you.
   

4. •If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle.
   

5. •As mentioned avoid twisting the back to move the snow to its new location - always pivot your whole body to face the new direction.
   

6. •Keep the heaviest part of the object close to your body at your center of gravity - do not extend your arms to throw the snow.
   

7. •Walk to the new location to deposit the item rather than reaching or tossing.
   

8. •When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back.
   

9. •Use your front of your thighs as support when squatting down to shovel
   

Ergonomic Racking Techniques

Take all the suggestions above and use the following.

1. •Stand upright with a slight bend at the waist. 
   

2. •Keep your abdomen tight and pull through the arms not allowing your body to twist.
   

3. •Your feet should be “staggered or a scissor stance” for stability. This enables you to extend the rake and pull it back towards you with the least amount torque on your back.
   

4. •Your knees should be slightly bent. 
   

5. •Raking is usually a dominant hand chore with the dominant side doing most of the pulling, but try to switch sides and change your feet position often. 
   

6. •Don’t overextend your reach because this will force you to flex at the waist and flex your shoulders excessively to extend the rake forward. Don’t try to pull too hard or too many leaves at one time. This will cause the spine to twist excessively and might cause damage or an injury.