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