There is a common misconception that they only time you throw out your back while lifting something is when you are lifting something heavy. That is not the case. You can just as easily throw out your back lifting something light like a pencil or a sock off of the floor. The position you use when bending to pick the item up, not the weight of the object, may cause you to throw out your back.
If you keep your knees straight while you are bending, you are forced to bend from your back, which puts your back at a significant disadvantage. Here are three techniques to help you avoid throwing your back out when you are picking something light or small off of the floor:
- Squat down- bending at the knees and keeping your back straight, pick up the object and slowly stand up. Keep your head facing straight ahead to help keep your back straight. You can also place your hand on a chair or counter to keep your balance.
- Half kneel- step one foot back and kneel down bending both knees and keeping your back straight. Your head should be facing straight ahead to help keep your back straight. Pick up the object and slowly rise back to your standing position.
- Golfer’s stretch- support yourself by placing your hand on an object like a chair or counter. Kick one leg out behind you, while you bend the forward knee, keeping your back straight. Pick up the item and slowly rise, lowering the back leg back to your standing position.
For a demonstration of the above techniques, check out our Technique of the Week: Avoid Throwing your Back Out Video.
If you are experiencing back pain, contact your local Trinity Rehab location and set up an appointment today.
**Disclaimer: This post is for informational purposes only. It is not intended to diagnose or treat any medical condition nor be a substitute for professional medical advice, diagnosis, or treatment.
