1. Spine Dysfunction & Proper Lifting Techniques

2. Most Back Problem are the result of:
Poor posture
Faulty body mechanics
Stressful living and work habits
General decline in physical fitness

3. Common Lifting Mistakes
Lifting with flexed spine and the legs straight
Using a fast jerky movements
Bending and twisting at the same time

4. Common Lifting Mistakes
Poor planning
Poor communication
Insufficient strength

5. The Five Ls of Lifting
LOAD
LEVER
LORDOSIS
LEGS
LUNG

6. LOAD
Always “test” the weight before lifting
If too heavy, get help

7. LEVER Keep load close to the body with spine in upright position
Multiply weight of the object X 10 
increases stress on structures of the spine

8. LORDOSIS Maintain a neutral spine
Proper alignment up and down the spine
Significantly less stress on spine structures of disc, facet joints, ligaments

9. Lordosis (cont.) Keep neutral spine by using abdominals, gluts, lats
Use of these larger muscle groups rather than erector spinae to do your lifting for you

10. LEGS Always use leg muscles & not back mm. to do lift
Flexion at hips & knees allows use your thigh and leg muscles for the lift rather than stressing smaller spinal muscles

11. LEGS (cont.) Feet” hips-width” apart
One foot slightly in front of the other (used for most lifts) for a more stable base
Feet turned out slightly with knees following feet

12. Legs (cont.) Pivot from feet and not from spine
Pick up your feet to pivot
Do not plant feet statically and twist: places stress on knees, hips and back
Feet should be free to move as the situation requires adjustment of base of support (BOS)

13. LUNGS Just prior to lifting the load you should:
inhale (preferably through nose)
“Set” your abdominals
As you lift, exhale (preferable through mouth)

14. OTHER LIFTING REMINDERS
Begin and end the lift with the object maintained as close to you as possible
Keep your COG as close to or over object as much as possible
Communicate if two or more individuals are involved in the lift

15. OTHER LIFTING REMINDERS
Your head should lead the lift
Hips should not come up before head during a lift
Once you have “viewed” the object your are lifting, lift your head and keep your chin up
Finish the lift with proper mechanics

16. LIFTING OPTIONS YES THERE IS MORE THAN ONE WAY TO LIFT PROPERLY
Deep squat lift
Diagonal lift
Partial squat lift
Tripod lift
Golfer’s lift
Overhead lift

17. DEEP SQUAT LIFT For small light-weight objects at floor level
May use one hand to lift objects and use the free hand to push off on thigh
Not a good lift for one who has knee or hip pathologies

18. DIAGONAL LIFT For moderately heavy items on the floor
BOS- one foot in front of the other
Move item as close as possible, possibly even straddling over top of the object
Load between legs, not in front of knees
Keep load as close as possible throughout the lift

19. DIAGONAL LIFT (cont.) Place object on a diagonal if possible
Use legs to lift
As you stand, your head should rise first with no movement away from a neutral spine

20. PARTIAL SQUAT LIFT One-hand Method
Lift with support
Primarily for objects with handles at mid- leg level and above
Use one hand to lift object
Place other hand on forward thigh or a fixed object and push off with supportive hand as the ind. stands up

21. PARTIAL SQUAT LIFT Two-hand Method
Lift without support
Used for heavy or bulky objects placed on a surface near knee height

22. TRIPOD LIFT Used for bulky or awkward objects at floor level
Allows you to bring objects closer to your body before completing lift

23. TRIPOD LIFT One foot placed beside the front portion of the object
Drop to other knee
Grip object at far and near corner maintaining proper trunk/spine position
Lift or roll object onto top of thigh
Cradle object while moving to standing position

24. TRIPOD LIFT (cont.)
Not good for those with knee problems but encouraged for those with weak UEs
Can also carry this type of object over shoulder
Great for lifting small children from floor level

25. GOLFER’S LIFT
Only appropriate for light objects that can be lifted with one hand
Good lift for those with painful knees
Bend at hip with while raising one leg behind you

26. GOLFER’S LIFT (cont.) Leg lift helps maintain a neutral spine
Place one hand on thigh or fixed object
Push hand off thigh or object while lowering leg to complete lift

27. OVERHEAD LIFT Use extreme care Difficult to maintain neutral spine
Hold object close to body
Diagonal foot stance

28. OVERHEAD LIFT (cont.) Use arm and shoulders to raise load
When lifting object overhead, shift body weight onto front foot
Maintain abdominal set (keep abs tight)
Push object into place once you make contact with shelf
Reverse procedure to remove object from shelf and shift weight towards back foot

29. Back Support/Lifting Belts
Purports to decrease intradiscal pressure by increasing intraabdominal pressure
Assists in maintaining  contraction of abdominal mm.
Serves as a reminder to lift properly
May assist in maintaining neutral spine position

30. Back Supports/ Lifting Belts (cont.)
Needs to be worn correctly
Does not substitute for safe lifting education
Does not substitute for proper lifting technique