CHERRYBROOK PHYSIOTHERAPY - North Shore Physiotherapy

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What do you do if
you feel sudden
pain in your back
while lifting?
1. Report the
incident if you are at
work.
2. Rest in whatever
position is comfortable
for you. This
may be standing,
lying or even
walking.
3. Do not attempt to
do any further
lifting that day.
4. If pain persists
the following day
you should contact a
physiotherapist.
Physiotherapists are
skilled in treating
musculoskeletal
conditions. They can
speed recovery and
help you prevent
further recurrences
by teaching correct
lifting and providing
exercises to
strengthen the
appropriate muscles.
Lifting is something all of
us do on a daily basis at
home and work. Even
people without manual
jobs lift. At home we lift
shopping, baskets of
laundry, babies and
toddlers, pot plants,
heavy saucepans off
the stove, recycling bins
etc, etc.
Lifting does put stress on
the structures in your
back such as the
intervertebral discs, facet
joints, ligaments,
muscles and bones. Back
injuries occur most
frequently when the
spine is bent forwards
and twisted at the same
time.
To help prevent injuring
your back there are some
very simple tips you can
follow.
Before lifting
1. Assess and identify
the weight of the load
2. Always check before
lifting to see if
mechanical aids such
as hoists, lift trucks,
dollies, or wheelbarrows
are available
3. Get help with heavy or
awkward loads
4. Be sure that the load
is "free" to move
5. Check that the
planned location of
the load is free of
obstacles and debris
6. Be sure that the path
to the planned
location of the load is
clear. Grease, oil,
water, litter, and
debris can cause slips
and falls
Wide stance. Hips and
knees are bent
Load is carried
close to the body
General tips for lifting
1. Stand close and
directly face the load
2. Use a wide stance to
gain balance
3. Bend at the hips and
knees
4. Be sure you have a
good grip on the load
5. Keep arms straight
6. Tighten abdominal
muscles but do not
hold your breath
7. Tuck chin into the
chest
8. Keep the load close
to your body
9. Use the strong leg
muscles to lift
10. Do not twist your
back while lifting but
instead shift your
feet
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CHERRYBROOK PHYSIOTHERAPY
3/132 Appletree Shopping Centre, Shepherds Drive, CHERRYBROOK 2126
Tel 9484 3360 Fax 9484 4367 email cherrybrookphysio@hna.com.au