Lift without lower back pain

Lower back pain, it’s the most common issue I see on our Pilates medical forms. Heavy lifting without engaging your core is often a cause of it. It’s common sense that if you lift badly or lift too heavy a weight it will hurt your back… but it is all too easy to do, especially when it is a child! For more on lifting babies see my video.

Think of the core as being the central point from which the power comes from or like a fulcrum that you pivot from. Every seen someone lift something far too heavy? You can see the force going into their back, not a good thing as it can damage the discs in the back. When I was pregnant and post birth I could instantly feel the effects when lifting my toddler, my core was far weaker and I couldn’t support my lower back.

Lifting safely involves engaging the core, bending the knees and thinking about your alignment. Here are my top tips:

 

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  1. Keep the load close to your waist – easy to do when it’s cuddling a child, less so if it is a tantruming one 😉
  2. Get a good grip.
  3. Engage your core.
  4. Maintain a stable base with your feet hip width apart.
  5. Bend the knees and hips NOT the back. Keep a neutral spine.
  6. Know your lifting limits, we aren’t all training for Ironman.
  7. Think about using your legs rather than your back to lift.
  8. Lower down safely, bending your knees.