Learn how to properly lift heavy objects in the home to avoid ripping your back or getting another spinal injury. According to official medical statistics, one in three people in the world experience back pain today. Agree that these data are very sad, and given the fact that the vertebrate is able to withstand a load of up to 600 kilograms per square centimeter, it becomes completely sad. In this regard, a fair question arises, why can the back be twisted even from a bag of groceries? It turns out that the answer is quite simple and people just lift weights the wrong way. It is very important in this situation not to overload the spinal column. Let's figure out how to properly lift weights so as not to rip your back.
How to properly lift weights?
First, you should pay attention to the structure of our spinal column. It consists of 24 vertebrae, which are connected by intervertebral discs that act as shock absorbers. This allows the spine to adjust to any center of gravity. But due to improper loading, some of the segments of the spinal column may be displaced and after that they do not return to their normal position. This leads to an increase in intradiscal pressure and the development of osteochondrosis.
If your work is related to lifting and carrying weights, then it is very important to do everything right, because otherwise very serious negative consequences may appear, for example, varicose veins, pain in the back, sciatica, intervertebral hernia, etc.
The problem is actually quite serious, but often people simply ignore it. Weights surround us everywhere, from work to home. So, how to lift weights correctly so as not to rip your back? The answer is not difficult - with your feet. You must act so that the main weight of the burden falls not on the spinal column, but on the muscles of the legs. So you can relieve the spine and evenly distribute the weight of the object. When working with heavy objects and not following the rules, it is very easy to get not only a sprain, but also a more serious injury. Here are the basic rules for lifting heavy objects.
- Take a stable position - your legs should be at the level of the shoulder joints and one of them slightly in front. Very important. So that at the time of lifting you have comfortable shoes and clothes. Squat down and, pressing the object to the body, keeping your back straight, begin to stand up.
- When moving down, only the knee joints and hip are bent - if necessary, you can stand on one knee. This will distribute the weight of the item evenly.
- Maintain correct posture - your gaze should be directed forward, your back should be straightened, your chest should be directed forward, and your shoulders should be straightened. When lifting or carrying weights, it is very important to keep the spinal column upright.
- The ascent should be slow - do not rush to get up with the object. Keeping your back straight, lean slightly towards the object you are lifting. Do not bend backwards under any circumstances, as this can result in injury.
- The load should be located as close to the body as possible - if possible, place the carried (lifted) object in the navel area, distributing the load on both arms. The closer the weight is to the spinal column, the less force you will have to exert to keep it in a straight position.
- Move with weight only in small steps.
- If possible, divide the load into two lighter ones - do not try to load everything into one suitcase or bag. Any heavy load should not be in one hand. When carrying T-shirt bags, the back of the palms should be facing forward.
- Heavy objects must be carried in two hands - especially for people whose work is associated with carrying heavy loads. When the load is in two hands, the load on the spinal column is evenly distributed.
- Over long distances, weights are carried on your back - if you need to carry a heavy load over a long distance, then it is best to do this with a backpack. He is able to evenly distribute the load throughout the body and the risk of injury is dramatically reduced.
- Do not carry heavy bags on your shoulder - try to use a backpack or cart on wheels. However, in the second case, you will have to bend over her while boarding public transport.
- If it is necessary to move objects on the surface, then they should be pushed, not pulled.
If you want to know how to properly lift weights so as not to rip your back, then first of all you should follow these tips. I would also like to say that when lifting an object weighing 50 kilos to a height of 75 centimeters, if the back is in a bent position, then the load on the intervertebral disc will be about 750 kilos. In this case, the area of the support of the discs is only 2.5 centimeters.
How can we not lift weights?
We told you how to lift weights correctly so as not to rip your back, but we will inform you about what not to do. Otherwise, the risk of injury will increase dramatically and damage can be very serious. We have already noted that weights should not be lifted by leaning forward, but using the strength of the leg muscles for this. Do not lift objects of large mass above the level of the shoulder joints, since the load on the spinal column increases sharply.
Here is a list of other actions that should not be taken when lifting (carrying) weights:
- During the transfer of a heavy object, you must not bend or unbend sharply.
- Try to avoid twisting your torso when lifting or moving weights. The vertebrae cannot handle this load normally, and the risk of injury is high.
- If you need to move an object to the side, then turn with your whole body, and not just your lower back.
- You can not hold the weight in your hands, turning at an angle of 45 degrees.
- If you have problems with the spinal column, then do not lift objects weighing more than eight kilos. An injured spine can be damaged even more even when working with 10 kilos.
As you can see, the tips are quite simple, but if you want to know how to lift weights correctly so as not to rip your back, then follow them strictly. It should also be said that when working with heavy objects, it is not shameful to ask for help. By following these simple rules, you can avoid serious back problems.
How to lift weights correctly: technique
- Estimate the weight of the item. Before starting work with weights, you need to roughly estimate its weight. Underestimation, as well as overestimation of the mass of an object, can cause injury.
- Think over a plan of action. Do not rush to lift weights right away, but plan your actions first. If there is an opportunity to use any devices to facilitate work, do so. When an object needs to be placed above the level of the shoulder joints, find a place where it can be temporarily placed so as not to overload the spinal column. Before starting work, clear the path of the intended movement.
- Approach the load. You should be as close to the subject as possible. Keep in mind that your legs should be at the level of your shoulder joints, with one of them slightly pushed forward to improve stability.
- Sit down. Squat down, while keeping your back straight, but the body should be slightly tilted towards the object.
- Capturing an item. Try to grab the bottom of the object with both hands. If this does not work right away, then pick up one edge, and then the opposite. Bend over slightly and press the load against your body.
- Lifting an object. The back should remain level, and it is necessary to rise due to the movement of the legs. When the destination has been reached, lower the load in the same way.
- Transfer of weight. Press the weight against the body as tightly as possible, which will evenly distribute the load, and also not overextend the muscles of the body.
That's the whole technique for working with heavy objects, which should be performed by anyone who wants to know how to lift weights correctly so as not to rip their backs. You should also talk about the norms of work with weights, because safety regulations regulate them:
- Boys 16-18 years old - maximum 18 kilos per lift.
- Men - 50 kilos per lift and no more than 4 tons per eight-hour shift.
- Women - with constant work with weights no more than 7 kilograms per lift.
- Girls and girls - no more than 10 percent of their own body weight.
Someone will probably notice that you can avoid back problems if you do not lift weights. However, in this case, the muscles will lose their tone, which is also very bad. The only way out of the situation is to work on the muscles of the back, and ideally the whole body.
It is not by chance that we have given above the norms of lifting weights for various categories of people. We all know that women cannot lift weights of the same weight that men can handle. This is due precisely to the fact that the muscle mass in women is much less. You must understand that the spinal column will be healthy if you have a sufficiently developed muscular corset.
If your work is related to intellectual work, then the issues of physical culture need to be given the utmost attention. However, exercise should be moderate. Only in this case, sports activities will be beneficial to your body.
You can visually familiarize yourself with the technique of correct weight lifting in this video:
