That`s why we`ve prepared recommendations on lifting and carrying weights that will help you understand how to strengthen your lower back and back muscles at home, as well as significantly ease the process of moving heavy loads.

Moving heavy objects

According to WHO statistics, approximately every third inhabitant of the planet experiences pain after lifting heavy objects, indicating the presence of spinal diseases. In this regard, the general working capacity of the population decreases sharply. Moreover, experts claim that a healthy spine can withstand four hundred kilograms and even more heavy load by using the correct weight distribution system on its parts.

Recommendations for moving heavy objects

If you`ve decided to lift something heavy, squat down and hold the object you`re about to lift close to yourself, while keeping your back straight.

The biggest mistake most people make is trying to lift a heavy object not by bending their legs, but by bending their back. Because of this, the load on the intervertebral disc in the lumbar region increases dozens of times.

Hold the load as close to yourself as possible. By bringing the load`s center of gravity closer to yourself, you exert less effort to keep your back in a straight position.

To move a heavy object across a surface without lifting it, it`s better to push it forward than to pull it behind you.

When carrying heavy objects, avoid sudden movements.

Some people think it`s better to put all purchases in one bag or pack things into one large suitcase, because in some cases it`s much more convenient to keep one hand free. However, such a method of moving weight also harms the spine. Therefore, don`t be lazy to evenly distribute the load`s weight. This also applies to shopping at the store and bags for carrying things.

Don`t carry heavy bags on one shoulder. The best alternative is a comfortable backpack or a bag on wheels.

By the way, don`t forget to exercise regularly and strengthen your back. The best prevention of spinal diseases is swimming, running, and cycling. Even regular brisk walking will help strengthen your muscles.

BACK EXERCISES

1. Stand with your back against the wall so that the wall touches both your shoulder blades and lower back. Place your feet 30 cm away from the wall and lower your arms, turning your palms back. Then slowly slide down the wall until your thighs are parallel to the floor. Hold this position for a few seconds and then slowly rise up, without lifting your back from the wall.

2. Lie on the floor, press your waist against it and fix your legs in a bent position. Lift one leg so that the shin is parallel to the floor and the heel is tense. With this leg, perform slow circular movements. After ten seconds, do the same with the other leg.

Try to perform these exercises as often as possible. And, of course, don`t hesitate to ask for help in moving heavy objects if the load`s dimensions turn out to be too big for you.