Pain-Free Living: Proven Techniques for Proper Lifting and How a Chiropractor Can Help

If you’re dealing with chronic pain, it’s easy to become overwhelmed by your day-to-day tasks that require some level of lifting – whether it’s picking up something from the ground or trying to do strength training properly. It can be discouraging not knowing proper lifting techniques to help reduce the risk of injury and soreness. Fortunately, there are several methods you can use to safely carry out physical labor and exercise while minimizing pain. By following these essential guidelines, sustainable relief from body discomfort could be achieved in no time at all!

The Importance of Proper Lifting

The key to reducing the risk of injury and soreness when lifting is proper form. Taking the time to ensure your body is in an ergonomic posture helps protect against bad postural habits that may cause pain. If you don’t lift properly, you risk:

Muscle Strains and Ligament Sprains

An acute strain or sprain can be caused by a single instance of improper lifting or by overstressing weak back muscles. A chronic strain or sprain condition usually results from overuse involving prolonged, repetitive movement of the muscles and tendons. Other factors that put an individual at risk include: excessively curving the lower back, being overweight, having weak back or abdominal muscles, and/or tight hamstrings. Some signs and symptoms to be aware of are: pain worsening with movement, muscle cramping, decreased flexibility, difficulty walking, pain with bending forward or sideways, and discomfort when standing for long periods of time.

Lumbar Vertebral Disk Herniations

Vertebral discs are made of a soft, jelly-like substance that sits between each spinal bone. They absorb compression and movement forces placed upon the back. A herniation occurs when a disk slips out of place or ruptures. Approximately 90% of all disk issues occur in the low back with a posterior bulge between the L4 and L5 vertebrae. Because of this, pressure may be placed upon the spinal cord and nerves. This can result in the following symptoms: pain that runs down the buttocks and legs, tingling or numbness, muscle spasms, discomfort with movement, trouble sleeping in certain positions, bowel dysfunction and point tenderness over the affected area.

Abdominal Hernias

Abdominal hernias occur when the contents of a body cavity bulge out of an area where they are normally contained. This is most commonly seen in portions of the intestines. Hernias are most prevalent in men and can be caused by the following: heavy lifting with weaknesses of the abdominal wall muscles, fluid displacement within the abdomen, prostate related problems and complications following a surgical procedure. It is not uncommon to be able to feel a lump over the affected area, but it is also important to be aware of full body weakness, fever, constipation, nausea, urinary problems and pain that can also point towards an abdominal herniation.

Proven Techniques to Lift Properly 

To help prevent injury and soreness, the following methods should be adapted when lifting:

Bend at the Knees:

When picking something up from the ground, it is important to keep your spine in a neutral position. This can be done by bending at the knees while keeping your upper body straight with abs tight and arms straight. The further away from your body the weight is, the more strain that will be placed on your back.

Keep a Wide Base:

When standing to lift something, it’s important to keep your feet shoulder-width apart. Further, maintain an even distribution of weight between both legs. This helps with balance and stability which allows you to concentrate on using your leg muscles to lift the object.

Maintain a Neutral Spine:

When lifting, make sure to keep your spine in a neutral position without twisting of the spine. This allows for proper alignment of your body and also recruits additional core muscles that can help with supporting the weight.

How a Chiropractor Can Help

Chiropractic physicians are experts in the biomechanics of the spine. We can help alleviate your pain by:

• Restoring proper joint motion
• Relieving pressure on nerves
• Strengthening weakened muscles
• And improving posture

If you suffer a lifting injury that leads to chronic back pain, chiropractic care can help. Your chiropractor can also provide you with preventive tips for proper lifting technique and advice on how to maintain a healthy, active lifestyle. 

Chiropractic care is natural, non-invasive and drug-free. It is an effective treatment option for back pain related to improper lifting when other treatments have failed.  At Texas Spine and Sports Therapy Center, we can help with the diagnosis and treatment of vertebral disk herniations, abdominal hernias and provide proven techniques to help lift properly in order to avoid pain or injury.

Make an Appointment with Texas Spine and Sports Therapy Center

If you are experiencing any of the symptoms mentioned above, don’t hesitate to make an appointment with us. We specialize in treating back and neck pain caused by improper lifting. Our team will develop a customized treatment plan that works best for you. Contact us today to get started!