Sunday, July 3, 2011

Proper Lifting Posture to Prevent Spinal Injury

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Principle #10: Proper Lifting Posture to Prevent Spinal Injury

In relation with back pain, we also need to be careful whenever we try to lift some heavy boxes or pieces of furniture. Normally, we bend over to pick them up but that is not the proper way to do it. Bending over can a put a lot of stress on our spine and may cause severe pain and even spinal problem later on.
"Do not bend over from the waist when picking up something. It is better to bend your knees and squat to reach the object instead." (excerpt from the original article)

I have seen a site that promotes educational resources for spinal care and I have thought of sharing it particularly along this topic of proper lifting posture. The website has provided methods of lifting that would help us do our task without straining our spine. We should take note that unlike the other parts of the body, the spinal cord has no capacity to regenerate itself like the skin. Once you get spinal injury, you may have it for life. 

Below are picture diagrams that show proper lifting methods from Seton Website. For more information, just click their logo on the left.

Wrong Method
Proper Lifting Method

We can also take care of our spine by including in our diet the essential vitamins and nutrients that can help strengthen our bones and spine. Like Vitamin A, which helps in repair tissues and bone formation; Vitamin B12, which is necessary for healthy bone marrow; Vitamin C, which is essential for the development collagen. Collagen helps cells to form into tissues, which is beneficial for the healing of injured tendons or ligaments and in keeping bones and tissues strong; Vitamin D, which improves Calcium absorption; Vitamin K, which is essential for the proper use of Calcium by the body. Iron, which helps the body produce myoglobin- an important element to make the muscles supporting the spine healthy; Magnesium, which helps maintain bone density, and Calcium, which helps maintain bone mass and prevent osteoporosis (

Image above courtesy of:
"This is not a paid post"

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