Bending and Lifting | Top Postures for Back Injuries

In our daily lives and at work, we often find ourselves needing to bend and lift objects. However, incorrect postures and improper movements can lead to injuries and discomfort in our lower back. It's all too common to hear that "pop" sound and feel a sharp pain in our lower back when bending to pick something up or lifting objects, almost certain that we've just strained our back again!

Did you know that everyday activities like bending over to pick something up, carrying a child, or lifting objects can often lead to injuries, even though these movements seem perfectly normal?

In our daily lives, there are many "posture pitfalls" where we tend to "mistake comfortable postures for correct ones," not realizing that these incorrect postures can result in future pain symptoms.

To protect the health of our backs, it's important to understand which bending and lifting postures are most likely to harm the lower back. In this article, we will present a ranking of back-damaging postures to help you avoid these risky movements and maintain the health and safety of your lower back.

Ranking of Harmful Bending Postures

1.Place: Bending Over and Twisting

This is one of the most common and dangerous postures. When we bend over to lift an object while simultaneously twisting our body, it places significant stress on the lower back. This motion can easily lead to lumbar strain and muscle sprains. To avoid this, refrain from twisting while bending over; instead, lift the item first and then pivot or turn.

2.Place: Bending Over and Twisting the Waist

This posture is also highly likely to cause lower back injuries. When we bend over while simultaneously twisting the waist, the lumbar and spinal regions experience abnormal pressure and torsion, which can lead to lower back muscle strain and herniated discs. To avoid this, maintain stability in the lower back when bending and refrain from twisting the waist.

3.Place: Bending Over on One Leg

When we support our body with only one leg while bending over, the stress on the lower back concentrates on one side, increasing the burden on the lumbar and spinal regions. This imbalance in posture can easily lead to lower back strains and scoliosis. When lifting heavy objects, try to maintain balance with both feet and evenly distribute the weight.

4.Place: Sudden Bending Over

Suddenly bending over to lift a heavy object places abrupt stress on the lower back, making it prone to strains and sprains. To prevent this, follow the correct lifting procedure: squat down first, then use the leg muscles to gradually stand up while keeping the back straight.

5.Place: Prolonged Bending Over

Maintaining a bent-over position for an extended period not only causes lower back fatigue but also increases the pressure on the lumbar spine and muscles. If you need to work in a bent-over position for an extended period, consider using an appropriate back support or brace to reduce the strain on the lower back.

Correct Knowledge of Bending

The correct way to lift objects or pick things up is as follows: squat down without bending at the waist, slightly spread your legs for a stable base, bring the heavy object close to your body, and then lift it steadily while keeping your spine as upright as possible.

This posture primarily utilizes the large muscle groups in the legs to bear the load, allowing the stress to be distributed more evenly and preventing the concentration of pressure on the most curved part of the lumbar spine, as in the case of bending at the waist.

The key lies in "bending at the hips instead of the waist." Still not sure about the essence of it?

In the following video, which is just around eleven minutes long, spine health expert Teacher Zheng Yunlong teaches you how to avoid incorrect postures, understand the right ones, and take good care of your back!

Bending and Lifting | The 5th of the Top 10 Back-Damaging Postures You Didn't Know About.

Protecting the health of your lower back is crucial, especially when bending over to lift heavy objects. Avoiding postures and movements that may strain the lower back can significantly reduce the pressure and risk of injury. Remember this ranking of harmful bending postures, and steer clear of bending over while twisting, bending over and twisting the waist, bending over on one leg, sudden bending over, and prolonged bending over. Safeguard your lower back, stay away from back injuries, and make your life and work more healthy and comfortable.