With or without back support, the best way to keep from straining your sacro-iliac is to learn proper lifting technique. Experts recommended the following steps for lifting loads of more than 25 pounds. Practice proper footwork. Position your feet properly. Place one foot next to the load and your other foot right behind it.Bend your knees. Squat down, keeping you head erect and your back straight Get a grip. Grip the load using your full palm. Fingers alone are too weak. Get close. Bring the load close to your body and keep your elbows and arms near you. Stay balanced. Center your body weight over your feet, then start lifting with a thrust of your legs. If you must turn, don't twist your body. Point your foot in the direction you're turning.
A little black belt alone is not enough to keep your back from going out of whack. The best way to prevent back injuries is to stay in physical shape, learn how to lift properly, and wear a back support properly. The following types of exercises are recommended to help heep your back fit: Aerobic training builds cardiovascular conditioning. This is any exercise that keeps your heart rate elevated for an extended period of time. Strength training helps you build muscle and endurance. It can include exercises like pushups or working out with weights. Flexibility training improves your range of motion. Many times injuries occur because muscles are tight; when you try to move or lift an object the muscle tears.
|Jennifer Mathes, Ph.D.|