Backpain affects about 80% of people in their lives (1), and the unlucky 8% will live with chronic back pain (2). A friend replaced his oven by himself. While was cheaper (excluding medical costs) and satisfying, he required lumbar disk surgery shortly after. I applauded his toughness but questioned his choice of when to be tough verses practical.
I encourage “Bracing” for all activities that require any type of heavy lifting, which is anything that feels heavy.
1) “Brace“ your body properly. This includes lowering your shoulder blades and tightening your lower back. This is achieved through redistribution and redirection. Here is a great link to visualize this technique. https://breakingmuscle.com/fitness/how-to-brace-and-breathe-properly-for-weightlifting”(3). “Bracing” is the first skill I teach new clients, and follow up with experienced clients. “Bracing” is a lifetime tool that will add years of increased capability for you.
2) Lift like an Olympic Weightlifter. Olympic Weightlifters cannot afford to get hurt and neither can you. They are not only strong, but also flexible, fast, and they use nearly perfect lifting technique to maximize their lifts without getting hurt. https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=hw206944(4)
Moving heavy and unwieldy objects around the house
Josh Hayden, my Olympic lifting model, shows examples of best practices and poor practices for lifting and moving items. Note how well his body is Braced throughout the lift, with low shoulder blades (no hunching the shoulders!), and his flat back throughout the entire movement. Practice makes this into a habit, and you’ll have years of injury free lifting. Note his
· vertical spine (flat back)
· bent at the Hips and the knees while bracing (see Wil Fleming’s article (3)).
· The muscles of his hands, forearms, upper arms, and shoulder hold the object firmly
· His glutes, hips, quadriceps, and calves provide the power to lift the object off the ground.
Poor Practice Lifting Example (below)
See how Josh is
· twisting his spine and putting unnecessary strain on the lower back. Twisting the spine is extremely dangerous (shear forces on your vertebrae) while holding heavy or unwieldy weight.
· Also note how far the box is from his body. The farther the object is from your body, higher pressures are compressed in your lower back.
· Look in picture 3 how his lower back is rounded. This takes away much of your stability and leaves your back exposed to strain and injury.
“Bracing” every time you pick something with any significant weight, anything that feels heavy when you grab it. Learning to properly brace will not only protect your back, but you will also feel more powerful when moving objects around the house.
As a Personal Trainer, I spend a significant part of my sessions coaching my clients on lifting techniques, and fundamental forms. Focus on improving your form and you can enjoy moving things and completing projects in your house for the rest of your life!
(1) Rubin Dl. Epidemiology and Risk Factors for Spine Pain. Neurol Clin. 2007; May;25(2):353-71.
(2) B. Druss, Marcus, S., Olfson, M., and Pincus, H.A. (2002). “The Most Expensive Medical Conditions in America.” Health Affairs, 21(4): 105-111. https://hpi.georgetown.edu/backpain/
(3) Wil Fleming Coach, Bloomington, Indiana, United States, Olympic Weightlifting
(4) Medical Review:William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Brian O'Brien, MD, FRCPC - Internal Medicine & Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Joan Rigg, PT, OCS - Physical Therapy