LIFESTYLE NEWS - Exercise is one of the ways to improve your physical well-being and it aids in great measure to get rid of ailments, aches and pains.
Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference. Biokineticist Megan van Huyssteen discusses one of the most common causes of lower back injury: incorrect lifting technique.
When you lift an object with bad posture, the muscles in your core become inhibited and do not work correctly. This causes a greater load to be placed on the bones, ligaments and discs in your spine, which may lead to injury.
Some tips to minimise the risk of injury:
Bend at the knees to take stress off the lower back
It's very important to bend at the knees when lifting heavy objects to avoid straining or worsening any pre-existing back conditions. Firstly, get as close as you can to the object, as if you're hugging it. Having the object close to your body puts less strain on your lower back. Secondly, never bend over the object.
Instead, bend your knees and squat in front of the object. Make sure you keep yourself in an upright position as you pick up the object. Thirdly, turn with your feet and not with your back after you rise off the ground. Your back isn't made to twist from side to side repetitively.
Keep good posture when lifting heavy objects
Maintaining good posture is key to lifting heavy objects without injury. Keep your head up and look straight ahead while lifting. Along with your posture, keep your core muscles tight. If you feel like holding your breath while lifting, don't.
Holding your breath can lead to unsafe increases in blood pressure and could cause serious injuries.
Maintain a slow and steady pace
The phrase "slow and steady wins the race" also applies to lifting heavy objects. The best way is slowly and carefully. The strongest muscles in your body are in your legs, so use them to leverage your lower body strength, along with your upper body, to safely and slowly lift heavy objects.
Be safe at all times
Make sure you use common sense and good judgement before performing the task of picking up objects. Be smart when it comes to lifting and know your weight limits. It's better to be safe than sorry.
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