You’ve been told for years to bend from your knees when picking things up from the floor, but no one ever told you why. Being told to do something without being told why never works. In order to change habits you first need to understand the short and long term benefits for change, or detriments of not changing.
The most common low back injury occurs at the last vertebra, known as L5. Two thirds (2/3) of your body weight is above your L5 disc. If you weigh 150 pounds, every time you lift with your back you are lifting 100 pounds and whatever you are lifting. Every time you lift improperly, bending your back, you put strain/stress on the L5 disc. Micro tears develop with each improper bend, setting you up for disc failure and low back pain. It was not the last forward bend to pick up that pencil that caused your severe back pain; it was the accumulation of insults that eventually “broke the camel’s back”.
The good news is that it is never too late to change bad habits. When you keep your back straight and use your knees, there is no stress on the spine. (see video below). Old habits are hard to break. Think twice before you lift. First think about using good ergonomics and then second- use your knees and not your back.
Bending forward over a counter, whether brushing your teeth, at the kitchen sink, or at a work station can also stress your low back. Notice when you are standing you should have a hollow (or lordosis) in the lower part of your spine, just above your belt-line. If you put your hand in that hollow and bend forward, like brushing your teeth, what happens? Most people lose that lordosis and put stress on the low back. Now keep your hand in the low back lordosis and when you bend forward imagine you have a tail and stick it out! (see video below) Notice how your still have that hollow? This is a stable position for your spine. Try to make this a habit also.
Making good bending mechanics a habit will prolong your spinal health so that you can do the activities you enjoy doing for as long as you want to do them. Using bad mechanics overtime will lead to failure. We’re here to improve your function and give you tips on preserving your functional health! If you do mess up and hurt your back with a bad lift, bend or twist, give us a call. We are experts in treating back pain! If you have any questions, please contact me at: [email protected]