Unsafe lifting often responsible for lower back pain Published June 13, 2006 By from the staff 48th Medical Group RAF MILDENHALL, England -- Are you suffering from lower back pain? Do you know how to prevent this pain by lifting heavy items properly? According to medical experts, more than 80 percent of people will experience lower back pain at some time in their lives. LBP is the second leading reason for missing work. Unfortunately, despite all that’s known about LBP and all that’s done to prevent LBP, people still get hurt. “Most people know the basics of safe lifting but they don’t know how to do it properly. The key is to lift with your legs, not your back; limit any twisting or rotating during your lift or while carrying heavy items, and ensure you have a clear path. Also, test the load before you lift; don’t be shy about asking for help; and use tools such as hand trucks, dollies and hoists whenever possible,” said Capt. Evan Kelley, 48th Medical Operations Squadron. According to the experts, using proper techniques could mean the difference between staying fit and making a trip to the doctor. “First, it’s important to lift your head and keep it up before and during your lift,” said Capt. Kelley. “Second, suck in your stomach as if you are pulling your belly button up and under your ribs before you lift the item.” By lifting your head up before and during the lifting activity you are actually facilitating the muscles in your back. You also help maintain the normal alignment of your spine. In essence, you are telling the muscle to prepare to work and your joints to get in a good position. This technique is useful when lifting bulky or awkward items. A good example is lifting a television out of a box or lifting a couch. By sucking in your stomach before and during the lift engages the most important stomach muscle for stability of the back: the transverse abdominus. By tightening your stomach, actually sucking in your stomach, you are creating a muscular corset that stabilizes the spine. If you lift your head up and tighten your stomach, most of the other mechanical properties of lifting will naturally fall into place. “So, the next time you attempt to lift something, anything, keep two things in mind: lift your head up and suck in your stomach. I guarantee you will feel the difference and reduce the risk of a back injury,” said Captain Kelley.