This is the 3761st article of Da Medical Care
Aunt Wang, a retired veteran party member, is a well-known warm-hearted person in the community, and the recent severe epidemic in Shanghai, Aunt Wang is actively responding to the call of the municipal party committee, shining her identity, setting an example, being a pioneer, taking the initiative to join the volunteer team of the community, and was elected as the leader of the party group of the volunteer team. At this time, Aunt Wang suddenly felt that the heavy responsibility was on her shoulders, maintaining order when measuring nucleic acid, going door to door when the antigen was issued, and the 50-pound box like a young man when distributing supplies said that she would move it, and as a result, she would have waist pain and could not get out of bed the next day.
In fact, Aunt Wang's situation is not unique, just a few days after Aunt Wang fell, several young people in the community who were originally alive and well also had to suspend volunteer work due to low back pain. There are many young people on the Internet who laugh at themselves for going to work in "moving bricks", but moving bricks is a "technical work" with a fair threshold, so how to move things in the end without hurting the waist, you must pay attention to the following.
#01
— Think twice before moving—
This is the most important and easiest to ignore, as the saying goes, "a force down ten will", as long as you move things beyond the range you can bear, even if the handling posture is correct, it will hurt, be sure to make good use of tools and equipment and ask for help from others, do not be strong, would rather run more than a few times, do not add to your own excess weight. If it is just to carry a bag of rice or a tank of water, causing an acute attack of lumbar disc herniation or a compression fracture of the lumbar spine, it is not worth the loss.
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#02
— Get up and pose well—
A good start is half the battle, and almost the average injury when moving things happens when you get up. When getting up, do not bend down to move, but to squat down to move, the specific posture is: feet apart, squat down, waist straight, abdomen tightened, smooth up do not be too strong.
#03
— Keep the center of gravity of the object close to yourself—
Many friends are afraid of the surface of the object to carry the virus, they are not willing to let the clothes touch the object, but use one hand or hold to carry the material, which is actually very hurtful to the waist, one-handed heavy objects will make the center of gravity shift, the lumbar spine force is uneven, increasing the risk of lumbar muscle strain and lumbar disc herniation. The holding is more laborious than moving, and because the lever is longer, the waist is more stressed by the forward tilt, so it is recommended to sanitize the outer surface of the object and let the center of gravity of the object be carried close to itself.
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#04
— Remember to straighten your back —
Bending the waist will make the intervertebral disc force unbalanced, so that the lumbar disc bears a force of backward squeezing, and in the case of weight bearing, it will multiply the burden on the lumbar spine, so it is necessary to straighten the back when moving things.
#05
—Don't twist your waist, don't tilt your back—
Similar to the principle of straightening the back, twisting the waist or tilting the back will cause the intervertebral disc to be unbalanced by the force, so that the lumbar disc will bear a force of lateral squeezing, and in the case of weight bearing, it will exponentially increase the burden on the lumbar spine.
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#06
— Moving large pieces, pushing and pulling is better than pulling—
When moving large parts, you will need to use a small cart, the cart is more labor-saving and more ergonomic than the cart, the cart needs to be reversed, the blind spot is large and easy to hit people, it is laborious to go uphill, and it is easier to produce safety accidents when going downhill, so it is necessary to use a "push" cart when moving large pieces.
#07
— Drop the weight first, then adjust the position—
When putting heavy objects, it is inevitable to encounter the need to adjust the position, be sure to put down the heavy objects first, and then adjust the position, the process of putting down the heavy objects may need to bend over or tilt the back, the waist burden is large, it is easy to damage the lumbar spine and lumbar muscles, so you should first put down the heavy objects, and then adjust the position.
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The above are the seven tips for lifting heavy objects without hurting the waist
Have you learned?
Author: Putuo Hospital Affiliated to Shanghai University of Traditional Chinese Medicine
Orthopedics Yu Luchao Attending Physician