Do you ever get tired of hearing your doctor, employer, or friends continually telling you to 'lift with your legs and not with your back'? What does that even mean? Well I'm here to break this down for you, because proper lifting can help to keep you from dropping the object or getting injured. To properly lift anything heavy (over 10-15 pounds), start out close to the object, bend at the knees, get a good grip, and then push up through the heels of your feet to lift, all the while keeping your core tightened and back straight. What usually happens is that people will bend over to pick up objects, sometimes twisting if the object is on the side of them or further away than it should be, and then will use their low back muscles to straighten back up. Over time this poor lifting technique will takes its toll on the body. Trigger points, muscles spasms, and subluxations (see the April archives for a definition) will begin to wreak havoc on the low back, leading to chronic pain and sometimes the inability to work or partake in leisurely activities.
So why don't more people lift with their legs? One big reason is that most people, even though they may have a physically demanding job, do not have the strength in their legs to lift a heavy object (or any object at all). The solution is to starting adding squats into your daily exercise routine. Squats help build strength in your quadriceps, hamstrings, and calf muscles. When squatting, start with light weights (maybe just a bar) or no weights and then slowly add as you feel comfortable. Start with your feet under your hips and then move them a foot width more outward. If you are using a bar lift the bar to chest height, then raise it above your head (using a little thrust) and place it on the yoke of your shoulders. Slowly squat down, as if you are going to sit down in a seat, making sure that your knees don't go in front on your feet, basically stick your butt back. Also try to not round your back or let your heels come off the ground. Then squeeze with your gluts and push through your heels to raise yourself back up. Sounds simple, but after a few minutes of squats you can start to feel a deep burn in your quads and you will fatigue faster than you think. Keep in mind that doing a few good squats is better than doing a bunch with bad ergonomics (you don't want to injure yourself). Here is a link that you can check out with more tips on how to squat and common mistakes with the exercise. Don't be intimidated by the pictures they have up of large body builders, the rules of squats apply to everyone whether you are lifting 5 pounds or 500.
So why don't more people lift with their legs? One big reason is that most people, even though they may have a physically demanding job, do not have the strength in their legs to lift a heavy object (or any object at all). The solution is to starting adding squats into your daily exercise routine. Squats help build strength in your quadriceps, hamstrings, and calf muscles. When squatting, start with light weights (maybe just a bar) or no weights and then slowly add as you feel comfortable. Start with your feet under your hips and then move them a foot width more outward. If you are using a bar lift the bar to chest height, then raise it above your head (using a little thrust) and place it on the yoke of your shoulders. Slowly squat down, as if you are going to sit down in a seat, making sure that your knees don't go in front on your feet, basically stick your butt back. Also try to not round your back or let your heels come off the ground. Then squeeze with your gluts and push through your heels to raise yourself back up. Sounds simple, but after a few minutes of squats you can start to feel a deep burn in your quads and you will fatigue faster than you think. Keep in mind that doing a few good squats is better than doing a bunch with bad ergonomics (you don't want to injure yourself). Here is a link that you can check out with more tips on how to squat and common mistakes with the exercise. Don't be intimidated by the pictures they have up of large body builders, the rules of squats apply to everyone whether you are lifting 5 pounds or 500.
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