Thought Bytes...
May 2003

Alternative Lifting Strategies #2

Last month I wrote about the importance of keeping the curve in the lumbar spine while lifting. This involved using the Butt Out technique to keep the natural curve, which makes better use of the spinal muscles while reducing disk pressures, and utilizes the strong thigh muscles. But there are so many situations where the "proper" lifting technique is not applicable. Sometimes it is by choice, as in golfers who rarely lower their butt to the ground to pick up a golf ball. Other times it is because of necessity...you can't get the turkey out of the freezer using proper technique unless you climb right inside!

The Golfer's Lift

As this is golf season, there are lots of opportunities to watch golfers do the Golfer's Lift.This is the lift that they do when picking up a ball or tee (hopefully they will use the Butt Out lift to pick up the bag of clubs!). One hand is on a club that is planted on the ground in front of them. As their dominant hand reaches down to pick up the object, the opposite leg starts to lift off the ground. The leg acts as a pendulum, raising higher as the torso lowers. The supporting leg often bends slightly at the knee and hip to further lower the body and hand. The whole time the non-lifting hand is on the club stabilizing the body.

There are two reasons why this lift is less stressful to the spine. First, by raising one leg in relation to how far down you are reaching, the lower back does not flex nearly as much as when both feet are planted on the ground. In this case the pelvis rotates around the head of the femur - i.e. the hip flexes rather than the spine. Second, the upper body is partially supported by the arm that is placed on the vertical club. This extra point of contact reduces the need to stabilize the spine to maintain balance.

The Freezer Lift

Unless you have an upright freezer or a long body and legs, you have probably looked at the object at the bottom of the freezer and seriously considered just leaving it there for another 6 months. I have stuff in the bottom of my freezer that has been there for years. The problem is that I am slightly on the short side of average. Reaching to the bottom of the freezer with both hands requires me to balance on my pelvis on the edge of the freezer, reaching down into the depths as my feet lift off the ground - hoping that I don't just slide in. And forget defrosting the thing. Then I have to climb inside to wipe it out.

Obviously getting frozen goods off the top isn't a problem. But once I need to get down more than 18", I have to significantly flex my back. When the object is heavy, this requires huge forces in the postural muscles to support the combination of the upper body and the load. Here we can learn a lesson from the Golfer's Lift.... Support the upper body.

By placing one hand on either the side, front or back edge of the freezer, some of the load of the torso is transferred into the hand and arm. This reduces the forces required in the muscles because they don't have to lift as much. Supporting the upper body with one hand also stabilizes the torso, so that the balance muscles are not as heavily activated.

The down side is that now one hand is occupied. That may mean changing how you do the lift. It will mean planning the lift so that it can be done in two stages. In the first stage, you support the upper body with one hand while lifting to a put the turkey onto other stuff that is about 18" from the bottom. In the second stage, you switch to the Butt Out lift with both hands. Of course, if the bird is huge, or the load more than you can lift with one hand (to start with), then you will need to ask for help. Then both of you will be able to lift safely.

Lifting safely is one thing, but eliminating the opportunity to lift poorly is another. If getting stuff out of the bottom of the freezer is an impossibility, consider raising the floor of the freezer. Adding a sheet of plywood with 2x4 legs will decrease the amount of usable space in the freezer, but will raise the lowest level that food is stored at. Alternatively, an upright freezer will allow access without significantly compromising posture on all but the lowest levels.

Regardless of the lifting situation, keep the following principles in mind:

Keep the natural curve in the lower back. This will balance disk pressures and make better use of the spinal muscles. The muscles are at their strongest when the curve is maintained.

Keep a firm abdomen. This doesn't mean sucking your stomach back to your spine! More like tightening up to move things through (if you know what I mean).

Don't hold your breath. This only increases your blood pressure. Try taking a deep breath before you start the lift and slowly let it out during the lift.

Get a grip. Make sure you have a good grip with your feet on the floor and with your hands on the object you are lifting. Many back injuries could have been prevented by not loosing your footing and having a good set of hand holds.

Keep things in balance. Try to keep boxes evenly balanced and make sure the contents can't suddenly shift. This will help avoid sudden muscle contractions to control the load.

Feedback

Re: Raising things out of the depths of a freezer:

A platform you suggested would work but gives you a bunch of air to cool.

If you line the bottom of the freezer with milk jugs full of water, you:

• raise the "virtual bottom" of the freezer
• always have a block of ice if you need it
• spend less money on keeping the freezer cold (no influx of warm air each time you open it)
• keep food cold longer in case of long power outages
• have clean (but a bit stale?) water in case of water shortage/outage

Helen

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