
Ever had lower back pain after lifting something heavy? You’re not alone.
It isn’t just the elderly who should be cautious about lifting something too heavy. Anybody at any age is susceptible to injuries. This includes bodybuilders, sports enthusiasts, and athletes. In fact, they are more susceptible to back injuries if they are frequently lifting weights that are too heavy without proper lifting technique. It is crucial to safely lift heavy objects to avoid undue stress and potential injury. Be sure to read on for helpful tips on safe lifting techniques.
Even though the back generally bears much of your body’s core weight, one wrong move can have you lying in bed for days or weeks if you are not careful. This can create a host of other problems for you later on and prevent you from doing everyday activities. What happens when you lift something too heavy? Here’s why you should be careful:
Muscle Injuries from Lifting Heavy Objects
Bodybuilders use a strength training technique called progressive overload to increase their muscle size over time. This is a normal practice, but sometimes it can take a toll on the body, and the excess weight can cause muscular injuries by damaging the connective tissues surrounding the muscles. Elbow injuries, along with shoulder and back injuries, are common hazards associated with heavy lifting.
Every time one lifts weights, muscular tears occur at a microscopic level. As the microscopic tears heal, the muscle builds. However, if there is too much excess weight, they tend to take a longer time to heal and repair. This can also cause tendinitis and hurt the back if not done carefully or, for weight lifters, under the supervision of a proper trainer.
Spinal Injuries
Spinal injuries are common for those lifting heavy loads. It is crucial not to bend forward while lifting heavy objects to prevent straining the back. If someone lifts a weight heavier than they usually do, the spinal cord gets stressed. The nerves surrounding the spinal cord get pinched, and discs get herniated. Taking on such dangerous loads can also cause other back-related problems, such as back sprains.
Cardiovascular Problems and Chronic Pain
Research has shown that lifting heavier loads not only results in back injuries but also causes cardiovascular problems later in life. This is because it can enlarge and/or tear the aorta, the main artery of the heart.
Although only a third of people suffer from this, it is not worth the risk. Lifting heavy objects increases blood pressure and stresses the nerves and arteries in the heart. It is best to stay under a safe weight range or at least get checked from time to time for any heart conditions.
How to Protect Your Back When Lifting Heavy Objects
- Whenever you are lifting or carrying heavy objects, make sure to have extra help around. Have somebody else lift the object with you so the weight is shared.
- Use proper lifting techniques to prevent injury. Be sure to squat down to lift the item rather than lean over. Maintain a neutral spine and keep the object close to your body as you lift, using your large leg muscles rather than your much-smaller back muscles, and take frequent breaks.
- Lift weights according to your body size and health.
- If you are a bodybuilder, always work at your own pace and not by competing with others at the gym. Know your body and its requirements first, then proceed with caution. Always work under a coach.
- Maintain a neutral position and straight posture to avoid back pain. This will ensure your back doesn’t give out if you lift heavy items beyond your lifting capacity. Keep your feet shoulder-width apart for better balance and stability.
- Tighten your stomach muscles to support your back and prevent twisting or jerking movements while lifting.
Conclusion
Lifting something heavy poses risks that extend beyond immediate discomfort. From muscle and spinal injuries to potential cardiovascular issues, the dangers of improper lifting techniques are significant. It’s crucial to lift within your capacity, maintain proper form, and seek assistance when needed.
By adhering to these guidelines, you can protect your back and overall health, avoiding the long-term consequences associated with lifting heavy objects. Whether you are an athlete, bodybuilder, or simply lifting items in daily life, prioritize safety to maintain your well-being and prevent injuries.
If you are feeling the consequences of heavy lifting, give Santa Fe’s top chiropractic clinic a call at 505-984-0934 to schedule an appointment for treatment.