How to lift weights to reduce pressure on the spine

 How to lift weights to reduce pressure on the spine

In the pursuit of daily life and in search of livelihood, people have to make various movements all the time. You have to change your posture many times day and night. These create various levels of pressure on our spine. Many times we suffer from back pain due to the mistake of taking pressure.

 How to lift weights to reduce pressure on the spine

When, what kind of stress

How to lift weights to reduce pressure on the spine

When we lie on our backs, we have the least amount of pressure on our spine. The amount is 25 kg. If we lie down, the amount of pressure on the spine is 75 kg. When I stand up straight, my spine weighs 100 kg. If you stand up straight and lean forward, then the amount of pressure is 150 kg. However, when we try to lift an object while leaning forward, the amount of pressure reaches 220 kg.

The amount of pressure on the spine while sitting upright in a chair is 140 kg. Leaning forward while sitting in the chair again puts 175 kg pressure on the spine. The most stress on our spine is when we lean forward 20 degrees while sitting in a chair and pull an object weighing 20 kg with our hands. Then the amount of pressure in the spine is 265 kg.

Ways to reduce stress

● If an object is very heavy, take the help of one or two more to lift it. The weight will be divided. When lifting an object, make the legs wide enough, this increases the support.

Go as close as possible to the object to be picked up, sit or stand in any way, do not go to pick up any distant object. We do that a lot of the time. As the pen or paper fell from my hand in the office, I tried to bend my body from a distance while sitting. Instead, get up, get closer, and get down on your knees.

 Bend the knees when lifting something, not the back. Tighten the abdominal muscles while lifting the object. When you stand up with the object in your hand, do not bend your spine or back, stand up straight.

 Do not look back and forth by twisting the spine (lifting from the waist up) when lifting or carrying.

Head of Department, Department of Physiotherapy Medicine and Rehabilitation, America Bangladesh Specialized Hospital, Malibagh Junction, Dhaka