Hesperian Health Guides
Lifting and Carrying Heavy Loads
Contents
Health problems
People everywhere suffer from back and neck problems, usually from heavy lifting during their daily work. Carrying water, wood, and older children for long distances can cause serious strain.
Young girls who carry many heavy loadsâespecially waterâcan have problems with the back and spine (backbone). Their pelvic bones may also develop poorly, which can lead to dangerous pregnancies later on.
Carrying heavy loads can cause miscarriages, and can make older people and those who have recently given birth more likely to have fallen womb (prolapsed uterus).
Prevention:
How to lift safely:
It is easier to prevent back problems than to cure them. Whenever possible, let your legs do the workânot your back.
- Use leg musclesânot back musclesâwhen lifting. When you lift objects or children from the ground, kneel or squat to pick them up rather than bending over.
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- Keep your back, shoulders, and neck as straight as possible.
- Do not lift or carry heavy objects during pregnancy or right after childbirth.
- Get someone to help you lift heavy objects. It may seem quicker to lift something by yourself. But later on you may lose time because of a back injury.
How to carry safely:
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- Carry objects close to your body.
- If possible, carry objects on your back rather than on the side of your body. This way the muscles on one side of your back do not need to do all the work. Carrying loads on your side also makes your spine twist too much. This can cause back strain.
- If you must carry objects on one side, try to switch sides often. This way the muscles on both sides of your back are working the same amount, and your spine twists both ways. Or split the load and carry it on both sides.
- Try to avoid using head straps. They can strain your neck muscles.
If you already have back problems:
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- Sleep on your back with a rolled cloth or pillow under your knees. Or sleep on your side with some rolled cloth behind your back and another between your knees to keep your body straight and support the spine.
- Do the exercises below every day to strengthen the muscles in your back and lower belly. Stop if any of these exercises cause pain.
- Try to keep your back as straight as possible during the day. Do not slump forward.
Bending
Bending forward for long periods of timeâlike you do while washing, farming, or doing other choresâcan cause back strain. If you must work this way, try to stretch often. If you start to feel pain in your back, it can help to try some different positions, like squatting or kneeling. Change positions often.
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Do not bend over at the waist to reach things on the ground. | Instead, squat down by bending your knees and keeping your back straight. |  YES! |
Exercises to relax and strengthen your back and belly muscles:
Try to do these exercises every day, in the order that they are listed:
- Stretching your lower back. Lie on your back and hug your knees. Hold this position for 10-15 seconds as you breathe deeply. As you breathe out, gently rock your knees even closer to your chest to increase the stretch. Repeat 2 times, or until you feel some release in your lower back.
- The twist. Lie on your back with your arms straight out from your sides. Bend your knees, and then move them slowly to one side. At the same time, turn your head to the opposite side, trying to keep your shoulders flat on the ground. Stay in this position as you breathe in and out a few more times. Then raise your knees to the center, and slowly bring them over to the other side. Turn your head the other way. Repeat this exercise 2 times on both sides, or until you feel some release in your lower back.
- The pelvic tilt. Lie on your back with your knees bent. Flatten your lower back onto the floor. Slowly tighten your lower abdominal and buttock muscles and hold as you count to 3. Keep breathing as you hold. Then relax. As you do, your back will curve up the way it normally does. Repeat. See more exercises to relax your back and neck.
