Have you or a loved one ever had discomfort while lifting loads? For many of us, lifting is an unavoidable part of daily life despite being a common source of pain especially in the low back (Saraceni et al., 2020). It is important to understand the current research on safe lifting to best protect yourself as the answers may vary from just simply “lifting with your legs and not your back”.
Not One Size Fits All
Firstly, keep in mind that despite popular beliefs, recent evidence and guidelines demonstrate that to prevent injury or lower back pain there is no single lifting posture that will suit everyones bodies or current demands (Saraceni et al., 2020; WorkSafe Victoria, 2022). Rather, the research suggests that preliminary interventions are most effective in reducing overall risk.
Preliminary Strategies
Before lifting, assess the item and placement first. Being caught off guard by a load or lifting in an awkward position due to space or item shape could cause unnecessary strain on the body. Additionally, divide the load into smaller portions where possible, including using a trolley, aid or assistance from someone else. Additionally, determine whether you will be able to place the load back down during the lift for either a break, repositioning or reassessment. Risk minimising strategies such as these are shown to be capable of preventing pain and increasing safety (WorkSafe Victoria, 2022).
Lifting Techniques
You may still be forced to complete a lift, in which case movement strategies can be effective in reducing spinal load. Before the lift, place your feet comfortably shoulder width apart to provide a stable base of support. Although bending through the hips and knees is often more desirable for placing less load on the spine, as stated earlier, it may not be suitable for your body or situation to maintain a rigid or perfect posture and could worsen pain. Instead, try to move in a way that feels comfortable, pain free and natural for your body that is suited to the task while keeping this advice in mind (Saraceni et al., 2020). During the lift, keep the object close to the body to reduce mechanical loading on the spine by reducing the distance between the two. Additionally be cautious of twisting or bending the spine sideways as it may also increase load on the spine.
When changing directions whilst holding an object, it can be safer to turn with your feet and body instead of twisting through your abdomen to maintain stability. Research has also indicated that strength, fitness and gradually building your body’s tolerance to lifting can be important factors in reducing low back pain risk through increasing capacity and resilience (Steffens et al., 2016).
If you experience significant pain or discomfort regularly from lifting that persists or worsens, a qualified healthcare professional such as an osteopath can help assess your movement, identify contributing factors and provide individualised strategies to help you stay active and confident.
Written By Joel Allchin
References
Saraceni, N., Kent, P., Ng, L., Campbell, A., Straker, L., & O'Sullivan, P. (2020). To flex or not to flex? Is there a relationship between lumbar spine flexion during lifting and low back pain? A systematic review with meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 50(3), 121–130. https://doi.org/10.2519/jospt.2020.9218
Steffens, D., Maher, C. G., Pereira, L. S., Stevens, M. L., Oliveira, V. C., Chapple, M., Teixeira-Salmela, L. F., & Hancock, M. J. (2016). Prevention of Low Back Pain: A Systematic Review and Meta-analysis. JAMA internal medicine, 176(2), 199–208. https://doi.org/10.1001/jamainternmed.2015.7431
WorkSafe Victoria. (2022). How to lift: Position paper. https://www.worksafe.vic.gov.au/resources/how-lift-position-paper
