Proper Lifting Techniques: How To Prevent A Ruptured Disc In The Lower Back

Is That Lower Back Pain A Ruptured Disc?

Lower back pain continues to plague Americans. As many as 80% of men and women will experience back issues at some point. While some back pain happens over time, several cases occur due to a ruptured disc in the lower back. Ruptured discs can be painful and can happen due to poor lifting techniques.

Discs and improper lifting

The spine consists of strong bones called vertebrae. Between each bone is an intervertebral disc. Discs act like shock absorbers, giving the spine both stability and flexibility. There are occasions where these discs can shift or bulge out of place. A ruptured or herniated disc can press on nerves, causing pain, numbness, and weakness. Incorrectly lifting heavy objects can put a strain on these discs. Weightlifters, in particular, often suffer back injuries due to improper lifting. Anyone lifting heavy loads should keep these tips in mind to prevent and minimize lower back injuries.

Don’t do it alone

Poor lifting techniques and back injuries often happen due to delusions of grandeur. The person thinks the weight is manageable and tries lifting without help. Assess if the load is manageable before lifting. Get help if the burden feels too heavy or needs to be carried a great distance. For weightlifting, make sure to receive the proper coaching and support before attempting to lift large loads.

Make sure it’s safe to lift

Proper lifting involves a firm foundation. Make sure that the ground is even or there is sure footing in the area. Map out a route before lifting if possible. Ruptured discs can happen from a twist or fall from carrying the load on uneven ground.

Lift with your legs!

Proper posture is key to lifting objects. Before lifting, get as close to the object as possible to use maximum strength. Bend the knees and get a strong grip on the load. Use gloves or other hand support if possible. Then, drive the feet into the ground when lifting. This ensures that the legs and not the back support the weight. While persons know the proper way to lift, a common practice is to bend over, rather than squat. While back muscles are powerful, over time, this poor technique can rupture a disc in the lower back.

There are other muscles involved in lifting

The back and legs aren’t the only muscles involved in lifting. The core muscles support the entire body. Make sure to tighten the core when lifting. If possible, optimize arm strength by using a wide, underhand grip. Lifting some objects involves most muscles in the body. If all the right muscles aren’t activated, the back carries the brunt of the weight. For persons hoisting multiple loads a day, this can speed up disc degeneration, which can lead to ruptured discs.

What goes up, must come down

All proper lifting techniques can be undone if the weight gets released incorrectly. Use a similar method to put the load down, bending with the knees first. Make sure to move slowly as a sudden jerk or movement can cause injury. Don’t hesitate to call someone to help put down the heavy item if fatigued.

Don’t take a healthy back for granted

Ruptured discs can be painful and restrict the quality of life. Most cases require a treatment plan with a combination of rest, medication, and physical therapy. In severe cases, the doctor will suggest surgery in the form of a discectomy. A disc injury won’t happen at the first instance of poor lifting technique. The back and spine are strong muscles and bones, capable of bearing significant loads. Just look at powerlifters around the world. However, one should not be reckless with lifting as this opens the door for injury. Keep these proper lifting techniques in mind. And if there are signs of a ruptured disc after lifting, seek medical help immediately.