1. Precautions to be taken while lifting weights
‘When doing daily chores or when travelling, we have to lift weights of different kinds at multiple occasions. When lifting them either consciously or unconsciously there is strain on the body. If weights are lifted in the wrong way then the body can be affected adversely. There is a lot of strain on the hip and back and the backbone can get affected.
2. Reasons for strain when lifting weights
1. Keeping the knees straight and bending in the back while lifting the object.
2. Holding the weight away from the body.
3. Twisting the body when lifting the weight.
4. Losing balance when lifting the weight.
Due to wrong lifting techniques strain is inflicted on our body when lifting objects.
2A. Causes for losing balance when lifting weights
1. Keeping feet close together
2. Unstable or uneven weight
3. Too heavy weight
4. Bending in the different or wrong manner while carrying the weight along a difficult path
5. Lack of co-ordination between two or more people involved in lifting a weight.
3. Precautions to be taken to avoid strain or loss of balance
A. Keep the back erect and bend the knees.
B. Hold the weight as close to the body as possible.
C. If you have to turn, turn your legs not in your back.
D. Keep a distance of shoulder length between the feet.
E. In case of excess weight, seek help from another person or lift it with a crane or a equipment.
F. If the path is narrow then clear it as much possible before lifting the weight. Plan beforehand on how and when to turn.
G. If two or more people are involved in lifting the weight they should talk to each other or co-ordinate by counting numbers.
H. Keep your feet outwards. If possible place one foot little ahead of the other foot.
4. Some techniques for lifting weights
4A. How to lift an average (moderate) weight ?
1. Stand as close to the weight as possible.
2. Maintain a distance of at least shoulder length between the feet.
3. Keeping the back erect, sit in squatting position by bending in the knees.
4. Hold the weight as close to the body as possible.
5. Hold the weight tightly with both hands.
6. Look ahead.
7. Keep the back erect and straighten the knees to lift the weight. When lifting the weight exhale.
4B. How to lift a heavy weight ?
1. Stand close to the weight.
2. Maintain a distance shoulder length between the feet. Put one foot in front of the other.
3. Keeping the back erect, bend in the hip joint and sit in squatting position using the knees.
4. Hold the weight close to the body.
5. Hold tightly the front corner of the weight with one hand and the back corner with the other hand.
6. Look ahead.
7. Keep the back erect and straighten the knees for lifting the weight. When lifting the weight exhale.
4C. How to lift a weight when it is not possible to bend in the knees ?
For example : Removing a box from the boot of a car
1. Stand close to the weight and bend in the knees as much as possible.
2. Instead of bending the back bend at the hip joint.
3. If the object because of which the knees cannot be bent is steady then obtain support from it by touching it with the knees.
4. Hold the weight firmly with both hands.
5. Look ahead.
6. Keep the back erect and straighten the knees and lift the weight by straightening the hip joint. Exhale when doing so.
4D.Technique of lifting an object lying in a deep vessel or on the ground
People suffering with knee pain or lacking strength in the legs are unable to bend in their knees. This technique is useful for them.
1. Take support by holding the edge of the vessel or the stable object.
2. Keep one leg relaxed.
3. Keeping the back erect when bending raise the relaxed leg.
4. Grasp the object firmly.
5. Look ahead.
6. Till you begin lifting the weight keep the leg raised.
7. Lift the weight gradually by putting pressure on the steady weight and lowering the raised leg.
Suggestion : If you find it difficult to raise the leg each time then just lift it a little above the ground, so that it will not touch the ground.
4E. Technique of lifting a weight with one hand
Example : Lifting a bag or suitcase when traveling or lifting a bucket of water at home
1. Stand in a way such that the weight is on the side of the body and close to it.
2. Maintain a distance equal to the shoulder length, between the feet.
3. Keep one hand on a steady object, for example on a stool or your thigh. This will prevent strain occurring on one side of the body.
4. Keeping the back erect bend the knees and hip joint and grasp the object.
5. Look ahead.
6. Putting pressure on the steady object and straightening the knees, lift the object. Exhale as you do so.
4F. How to place a heavy object at a higher level such as a rack
1. Hold the object close to the body.
2. Maintain a distance equal to the shoulder length between the feet. Keep one foot a little ahead in front of the second one.
3. Look ahead.
4. Gradually take the weight to the level of the rack.
5. As you reach the rack move the weight of the body from the foot behind to the foot in the front.
6. When the weight reaches the edge of the rack push it onto the rack.
4G. How to turn while holding a weight ?
Often we turn in the back suddenly while holding a heavy object. This may cause a cramp in the back.
1. Hold the heavy object close to the body.
2. Turn the leg in an angle of 90 degrees in the direction which you want to turn.
3. Instead of turning in the back, move the body in the direction of the first foot.
4H. General techniques to lift any kind of weight
1. Go close to the heavy object.
2. Maintain a distance equal to the shoulder length between the feet. If possible keep one foot in front of the other.
3. Keeping the back erect bend in the knees. If the object is large or heavy you may need to bend in the hip as well.
4. Hold the weight as close to the body as possible.
5. Hold the object firmly with both hands.
6. Look ahead. By doing so the backbone attains an appropriate alignment for the process of lifting the weight.
5. Exercises to strengthen the back and abdominal muscles
Back muscles need to be strong to maintain the state of the body throughout the day and to be able to lift weights. To achieve this, perform the following exercises twice a day.
5A. Exercises for those with mild to moderate backache
1. Lie down on your back. Straighten your legs. Press both heels and head against the ground. Count 1,2,…. up to 10. Relax your head and legs. Repeat this 10 times.
2. Lie down on your back. Bend both knees. Keep the feet firmly pressed on the ground. Gradually lift your hips as much as you can and count from 1 to 10. Then slowly lower the hip.
5B. Exercises for those not suffering from a backache
These exercises are for those without or occasional mild pain in hip muscles.
1. Lie down on your abdomen. Straighten the legs and place both hands on the trunk, one over the other. Raise the back with the trunk touching the ground. Lift the back as much as possible and maintain it in that position while counting from 1 to 10. Then gradually lower your back.
2. Lie down on your abdomen. Straighten legs and bring one hand close to your ear. Hold the hand besides the ear and the raise the opposite leg upwards. Count 1 to 10 and then lower the hand and leg gradually.
If this exercise is not possible then perform the next exercise.
1. Lie on your palms and knees. Keep one hand close to the ear and lift the leg of the opposite side to the level of the body alignment, count 1 to 10 and gradually return the leg and the hand to the original position.
2. Lie down on your abdomen. Straighten legs. Raise each leg without bending at the knee while counting 1 to 10 and then lower it. .
3. Lie down on one side. Bend the leg closer to the ground in the knee and straighten the other leg. Lift the upper leg in line with the body up to 15 degrees and count from 1 to 10. Lower the leg slowly. People with pain in the hip should avoid this exercise. When doing this exercise, however, ensure that the hip is not in slanting position.
4. Lie down on the back and straighten the legs. Place both hands besides the body. Lift both legs in 45 degrees above the ground. When doing so do not bend the knees. Lift the head and shoulders and maintain this posture till the count of 10. Gradually return to the original position. People with pain in the hip should avoid this exercise.
6. Precautions to be taken during exercise
A. Do all these exercises 10 times, twice a day.
B. When performing these exercises ensure that you are not holding your breath.
C. Initially perform the exercise without counting. Once you get accustomed to it, perform by counting from 3 to 5 and once that is mastered then count up to 10.
Physiotherapy