My Spine Explained
Moving objects by pushing and pulling
It is important to know that pushing puts less strain on the back than pulling .
Keep your back straight and tighten your stomach muscles . Make sure you are close to the object by leaning in slightly towards the object . Keep your feet shoulder width apart and one foot slightly more forward than the other . Bend your knees and use the strength of your leg muscles and the weight of your body to move the object . Rather than pushing or pulling by facing the heavy object , you can turn around and push the load with your back braced against the support . Use the strength of your leg and thigh muscles to do the work and do not twist your body .
Lifting heavy items
It is very important never to lift an object with an improper lifting technique , as this could result in serious spinal injury .
The illustration on the opposite page indicates how pressure on the discs ( that are located between the vertebrae ) increases during an improper lifting technique ( drawing on the left ). Note how the pressure in the disc is unevenly distributed when the back is bent ( flexed ). This can result in a tear ( rupture ) of the disc and the soft centre can squeeze out and press against a spinal nerve , causing leg pain and even leg weakness , and may result in surgery .
Always keep your back straight and tighten your stomach muscles when lifting an object . Make sure you are close to the object and have a firm hold on it . Keep your feet shoulder width apart to ensure a firm base of support . Bend your knees and use the strength of your leg muscles to lift the object . Do not twist your body , but rather give small steps with your feet to move the object .
102