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Back to Basics: How to safely lift and carry heavy loads

March 30, 2009 By Leave a Comment

I am struck with a mild sense of guilt that we see an average of two patients a week whose back injury has been caused by lifting or carrying weights “the wrong way”, yet we have not yet hatched a blog entry providing some common sense advice on lifting ergonomics “the right way”.

Whenever you need to lift or carry a load of any consequence, it is always useful to plan rather than charge head-down as too many of us do.

Step 1. Planning the Route

When getting a heavy item from point A to B, consider the following:

  1. Start with the destination: do you know where it is? Is it safe to unload? Is there an obvious, clear space where to unload? Can you unload “ergonomically” (see below)?
  2. Check the route travelled: is the route clear, wide enough and free from obstruction? are there any tight passages requiring a change of hold, some “squeezing through”? are there any sharp corners, projecting features (e.g. ledges, shelves, nails etc.)?
  3. If the route is long and the load heavy: are there easy places where to unload safely and rest?
  4. If the carrying involves two people: can you maintain good eye and voice contact throughout? If not, can a third person be recruited to guide and co-ordinate?
  5. The load itself: is the load stable? is the weight evenly distributed? is it easily gripped and carried? Do you need to measure up to check it will get round tricky corners or restricted passages?

Step 2. Addressing the Lift

  1. Plan the lift: assess weight-load, identify grip points, plan if possible to lift facing the direction of the carrying route
  2. Bracing to lift: place your feet shoulder apart or slightly wider, keeping the lead leg as far forward as is comfortable; keep shoulders level and head straight; squat down with a straight back, breathing in; get a firm grip on the load, hooking fingers together if possible, and “hugging” the load as close to the body as feasible
  3. Lifting the load: breathe out, contract your abdominal muscles, and lift using your legs, not using your back; don’t jerk, lift smoothly, “hugging” the load as close to the body as possible at all times
  4. Carrying the load: Move and turn using your legs, do not turn using your trunk; as relevant, keep the load’s heaviest side hugged to the body; plan some rest stops on route as required
  5. Putting the load down: if feasible, plan to put it down on a higher support so that you don’t need to put it back on floor; if that is necessary, breathe in, then squat whilst breathing out and contracting your abdominal muscles, with one foot forward; adjust the load’s position so that is may not fall from a higher support.

Please note that much of this lifting advice applies even for much smaller objects.

One last message which may sound mercenary, but isn’t meant that way: if you feel you’ve “ricked” your back lifting, do not pretend it hasn’t happened, but seek professional advice fast. We treat all sorts of patients for back injuries – not just Heathrow baggage handlers – so you are not alone.

Aside of this – happy and safe lifting! However, if the advice comes too late and you already are in pain, please contact us on 01895 2000 50 (read more about our treatment for neck/back pain and injuries, what to expect and case studies here). Alternatively, if you’re reading this at your workplace, Bridge to Health also runs tailored, onsite workplace safety workshops and ergonomic assessments – our post about helping sick employees and preventing workplace injuries should be of interest.

N.B.: Some material from this article has been inspired by the Manual Handling Regulations, 1992

Filed Under: Employee health Tagged With: ,

Adopting a Proactive Approach to Good Health

March 30, 2009 By Leave a Comment

A Presentation to the Rotary Club, Hillingdon

In the week before last we had the pleasure of being invited by the Rotary Club of Elthorne Hillingdon to address their local members on the enticing topic of preserving good health.

The presentation was entitled “Ten Tips to Avoid the Osteopath and Maintain Rude Health“: it aimed to take to task the conventional and somewhat resigned approach of many, where health is just how one is “all equal, touch wood”, and disease is the state in which one turns to the GP for pills.

The presentation emphasised that our body and its predominant state of health are a miraculous gift, and that it is worth investing in a few simple dietary, physical and lifestyle daily practices to maintain that enviable state of health.

Some of the thoughts caused a bit of a stir – the idea of daily hot and cold showers more of a shudder – but at the end of a reasonably long and lively question and answer session, the consensus seemed to be that the osteopath had left his audience with food for thought, and some practical health hints that some might go home with and implement the very next day.

Bridge to Health in Uxbridge regularly offers to share this type of presentation with corporate audiences, health spas, gyms, sheltered housing or residential homes. If you feel that your company or organisation might benefit from this type of workshop, please contact Mathieu on 01895 2000 50 at the clinic (click here for all contact details).

Filed Under: Diet Plan / Nutrition Advice, Employee health, Lifestyle, Nutrition, Stress Relief / Management Tagged With: , ,

How to prevent painful shin splints

March 2, 2009 By Leave a Comment

Shin splints is a term that, in essence, simply refers to lower leg pain. It is a common injury amongst runners, especially long distance runners, but it can manifest in anyone whose prime activity involves running or jumping.

Typically, shin splints are divided into three separate conditions.

Anterior compartment syndrome (ACS) – this is pain felt on the front of the shin. When we exercise our working muscles need an increased amount of blood to provide the oxygen they need, as this blood supply increases so does the size of the muscle. A thin but tough layer of tissue called fascia that keeps the muscles separate and contained surrounds muscles. As the working muscle expands, the fascia must stretch to accommodate, however in the case of ACS the fascia does not expand sufficiently, causing an increased pressure in the muscle and pain.

Medial Tibial Stress Syndrome (MTSS) – typically felt on the inside of the shin, directly on the side of the bone, this condition is caused by stress between the outer layer of the shin bone and tendon attachments. Typically seen in runners with ‘flat feet’ where the constant rolling inwards of the feet pulls on the shin bone via the tendons causing an irritation and inflammation of the bone.

Stress Fractures – constant repetitive impact gradually leads to a weakening of the bones and small hairline fractures appear causing a great deal of pain. This does not only occur in the shin but is also seen in the heel and up into the neck of the thigh bone.

What are the causes of shin splints?

  • Poor running biomechanics – when you run what does your foot do? We don’t often give this much thought… we just run! There’s a lot that should happen in the split second your foot is in contact with the ground.
  • Using the wrong shoes – for sports or activities that involve repetitive impact, make sure your shoes are giving you the support and protection you need.
  • Muscle imbalances, restricted joint movement, especially around the foot and ankle.
  • Sudden changes to your training – what type and level of training are you doing? Have you progressed gradually to this level? Sudden increases or a sudden change of surface you are training on will over-stress your lower limb.

How can I prevent shin splints?

  • Warm up properly before every training session.
  • Spend plenty of time stretching at the end of your session, especially your calf and shin muscles.
  • Try to avoid excessive running on roads. Stick to grass, tracks or cross-country.
  • Ensure your shoes are giving your foot the support it needs. For runners, make sure you have shoes specifically fitted to your running style and be aware of when to retire them, generally between 500-700 miles.
  • Keep well hydrated.
  • Spend time training in other sports to vary the training effect, especially sports which involve lateral, side-to-side, movements.

The most important point to consider with these injuries is to listen to the messages from your body. If you feel any new ‘niggles’, aches and pains, especially in the lower leg, don’t ignore them. These are overuse injuries and the body needs rest to help them recover. It is a common trait of the long distance runner to ignore these signs for fear that resting will affect future goals, but think about the big picture, eventually, if left unchecked these pains may develop into a debilitating condition that may prevent any running for several months.

Bridge to Health are offering running assessments for anyone who is concerned with their training and the risks of developing injury, followed by any relevant treatment and rehabilitative exercises. Please contact the clinic for more information.

Filed Under: Running, Sports Injury Tagged With: , , , ,