How to avoid excessive loads on the spine

Our back experiences a physiological strain even with a normal lifestyle. The level of the load on the spine depends on the position of the body. A man’s upright posture can already create excessive pressure on his back.

Pain in the spine  can be provoked by a number of factors ( wrong posture, a sedentary lifestyle, weight lifting, overweight, and injuries). This leads to the fact that over time arthrosis of the intervertebral joints, narrowing of the intervertebral discs and other pathologies of the spinal column appears.

From a physical point of view, a healthy spinal column is a system of compound levers, wich help us to handle the dynamic and static loads that we endure.

In a horizontal position, the back is without tension, so we feel comfortable. By tilting the body forward, we transfer pressure to the lumbar spine. The same applies to lifting weights – this also affects the lower back.

If we are sitting with a bent back, the spinal column experiences a significantly greater load than when sitting with a straight back or in a standing position. If we sit leaning on the back of the chair, the load on the lower back is lower than when we are standing.

Spinal treatment

should be the main point of the whole complex of required measures. But we must still not forget about how to avoid undue stress on the back at work and at home.

Recommendations on the correct distribution of load on the back and joints.

1. If you drive a car, you need to put a roller under the lower back and try not to tilt your head forward.
2. At work, change your body position as often as possible, do not fixate for a long time.
3. Avoid unnecessary inclines.
4. Use your mates and other helpers during household chores.
5. If you periodically work on the beds, all work needs to be done while sitting in a small chair or kneeling, resort to using tools.
6. If you dig on beds, use your legs and body weight, but not your back, to lift a full shovel.
7. If you are harvesting from trees, do not reach for high fruits, there are special devices for this.
8. Avoid climbing stairs.
9. Pick up a suitable pillow so that the spine is in the correct position during sleep.
10. Do not stand in one place for a long time.
11. Normalize body weight.
12. Weight Lifting Technique ¹:

– Check the weight of the item, if it is very heavy, avoid lifting it.
– Better to bend your knees than to bend from the belt when lifting weights.
– If you need to lift something above the belt, put it on a chair first.
– Try to press the item close to your body, so the load is less for you.
– Do not turn the torso while lifting
– If it is possible to drag or push an object, do not lift it.
– Distribute the weight of purchases.

The information provided does not replace the advice of a doctor. For a diagnosis, please consult a specialist.

1. Lesnyak O.M., Pukhtinskaya P.S. Osteoarthritis. School of Health. Association of Rheumatologists of Russia. Materials for patients. Ed. prof. Lesnyak OM, publishing house “GEOTAR – Media”, 2010, p.66