Lifting and carrying heavy loads | Lifting and carrying for the back

Lifting and carrying heavy loads

The rules should also be observed here. Reduce the weight per transport. In any case, distribute the load more evenly and do not carry the loads on one side.

Always use auxiliary equipment if available. Cranes should be available for maintenance and on construction sites. Ants or lifting trucks can be used in warehouses in the same way.

For large purchases you can use rolling shopping carts. Also reduce the period of carrying the heavy load. Take breaks in between and use them especially on long distances.

Also carry items over your shoulder rather than under your arm. This way, the upper body is not tilted too much to the side. When you put the load down, place it on a higher level such as a table so that you do not have to bend down again to pick up the load. In the article Exercises from Physiotherapy for the Back you will find useful information about your back.

Exercises

Only a strong back can withstand a high load. The muscles protect the spine and straighten it. To stay straight, the abdominal muscles are also important to maintain a balance between agonist and antagonist.

The arms should also be trained as a support, as they carry the load. Since you should work from the legs when lifting, it is important to train not only the back, but also the legs. The following are exercises that address several muscle groups and support the technique of lifting and carrying in a way that is suitable for the back.

Repeat the exercises 15-20 times for 3-5 series. 1) Squats To support the squat position or to train the legs extensively, squats are advantageous. This exercise imitates the technique of lifting.

If you have problems with your knee joints, do not go down so deeply and watch out for pain. Especially here you have to pay attention to the correct technique. Extend your arms forward.

The back always remains straight. Tilt your upper body forward and then go down to your knees. Stretch your buttocks backwards as if you were sitting down.

When your buttocks are at the level of your thighs, go up again. Often beginners do not manage to go deep with their buttocks. Since squats are a very difficult exercise, you should take your time for the exercise.

However, if you are not yet able to go down so much at the beginning, always make sure you have a clean technique. Often the ankle joints do not allow the buttocks to sink down so much due to the reduced mobility. Therefore it is recommended to stretch your calves before the exercise.

By leaning the upper body forward, the back is also trained. 2) Abdominal exercises To exercise the abdomen, lie with your back on a soft surface. Adjust both legs and place both hands on your thighs.

Raise your head and shoulders and press your hands against your thighs. The head and shoulder girdle do not touch the floor and the abdomen tenses. Hold this position for 15-20 seconds.

In this exercise you have the abdominal muscles and by pressing your arms you have the arm muscles in it. 3) Back Exercises To go back again, lie with your stomach on a soft surface. During the exercise you look at the floor.

Bend your arms next to your upper body. The upper arms are at shoulder level. The legs are stretched out.

Now raise your arms and legs and keep them up. Make sure that your hands do not sink down but stay up. The arms should not be too close to the body. Therefore, make sure you have an approximate 90-degree angle between your upper and lower arm. You can find more exercises under:

  • Exercises belly, legs, bottom, back
  • Exercises against back pain