4 - Ready, Set, Lift - Review

Goals Information Skills Drills Questions Review

 Session Review

The anatomy of your low back contributes to spine stability when you lift.

  • Spine stability is maximized by using the neutral, power position of the back.
  • The TLF (thoracolumbar fascia) helps keep the back in neutral and augments the power generated by the back muscles
  • The multifidus and TA (transverse abdominal) muscles coordinate their actions to grip and hold and to guide and control the spine as you lift.
  • Bending at the hips and knees helps keep your spine in the power position for lifting.

Give your back an added advantage whenever you lift.

  • Lower your center of gravity by keeping your feet apart.
  • Keep the load you are lifting close to your body.
  • Avoid positions where your back is twisted or bent as you lift.

Keep the eight rules of lifting in mind whenever you must

  • Plan and prepare.
  • Use a wide base of support.
  • Keep the load close.
  • Use the neutral spine position.
  • Engage your core muscles.
  • Lift with your legs.
  • Avoid twisting.
  • Get help if needed.

Lifting belts are not supported by modern research.

  • Scientists still haven't proven that lifting support belts reduce the chances of injury.
  • Lifting belts should not be relied upon to protect against back injuries in the workplace.
  • They may be of some help for patients who've had an episode of back pain or injury and who are returning to jobs that involve heavy and repeated lifting.
  • Reliance on a lifting support belt can cause the trunk muscles to weaken.

Lifting support belts have several drawbacks.

  • They can create a false sense of security.
  • They haven't been proven to remind workers how to keep their backs lined up for lifting.
  • They can cause atrophy and weakness in the back and abdominal muscles.
  • Worn improperly, they heighten the risk for back injury.
  • People can become psychologically dependent on them.

Lifting becomes a risk factor for back pain only in certain

  • When the lifter uses poor technique.
  • When loads of unexpected or unknown weights are lifted.
  • When lifting has to be repeated, especially with loads
    over 50 pounds.

Other factors also make lifting a risk for back pain.

  • Abusing tobacco.
  • Being overweight.
  • Feeling stress about work.
  • Feeling dissatisfied with your job.
  • Worrying that you'll get hurt lifting at work.

Goals Information Skills Drills Questions Review

Back to top