How To Protect Your Back And Joints While Lifting Weights
All you survivalists out there have surely dealt with this kind of problems while prepping. Lifting and carrying all those supplies, tools, weapons and bug-out bags takes not only time, energy and all your willingness to do the right thing… but also a lot of sometimes painful effort, caused by all those weights.
And that can slowly (and painfully) kill your back, if you don’t protect yourself. And you don’t want to be caught off guard when disaster strikes. Your family needs you healthy and ready to face any kind of emergency situation. You need to be able to run with that heavy BOB on your back or even to painlessly carry around one of your injured loved ones, if that would be the case. So have a look at the following advice on how to protect your back and joints while lifting weights.
Reduce weight
It’s very important you don’t lift or carry around something that weighs a lot more than you do or has an awkward big shape. Do it with somebody’s help or don’t do it at all. When and where possible, reduce the weight of what you lift and transport. For example, when you pack the perfect bug-out bag, shave off as much weight as possible by getting rid of all the heavy stuff such as: big guns and ammo, electronics that are not crucial for your survival and other useless gadgets, fresh fruits and veggies, games and so on.
Other ways you can reduce weight:
- make sure you don’t wear heavy, uncomfortable clothes and shoes.
- don’t take your kid on a piggyback ride every time he asks for (if he can walk by himself, is not injured or too tired you don’t need to break your back with that extra weight).
Shift, don`t lift
In those specific cases when you definitely can’t reduce weight, try sliding objects or pushing them, rather pulling. You can use assistive devices such as transfer belts, sliding boards or draw sheets to move heavy objects and people. Find out more here about safely using a transfer belt with people, for example.
Also, use a trolley when you go shopping and a wheelbarrow for carrying supplies. This protects both your back and joints.
Bend and lift correctly
How you bend to pick up something, for instance, is also very important if you want to protect your back and joints. A lot of people do it all wrong. Good bending gives a natural built-in stretch to the lower spine so next time you want to reach the lower shelf, do it like in the image bellow:
You can find more on this matter here: How to fix lower back pain without drugs or surgery.
How you lift objects is also very important, whether you have chronic back pain or a healthy, pain-free back. You have to lift heavy objects in a safe and supportive way if you want to prevent injuries. Here is a very useful lifting technique to avoid low back pain, via Wikipedia:
Identify moves that cause pain and avoid them
One of the first things you need to do is be aware of how you use your hands and body. Identify what movements cause pain and avoid them. If it hurts to lift things with only one hand, do it with both. If you can’t use one shoulder to carry a bag, use both of your shoulders to spread the load (it is actually the right way to carry weights). Watch your body and listen to it, it will tell you what to do.
Other useful tips
- take frequent breaks to rest when lifting weights and carrying heavy objects
- plan your moves ahead and don’t hurry
- tighten your stomach muscles every time you lift weights
- before lifting, position the object close to your body
- lift and move slowly and carefully
- when carrying something, spread the weight over several joints
Remember, no one is immune to back injury. Especially us, preppers. We have to deal with a lot of heavy lifting and if we can take the time to prep, we can also take the time to learn the right mechanisms to lift. After all, it takes far less time than what we’d need to heal from a back injury. So use these techniques to avoid damaging your back and creating severe problems like ruptured or herniated disc, spinal curvatures or degeneration.
By Alec Deacon
Source: http://www.myfamilysurvivalplan.com/how-to-protect-your-back-and-joints-while-lifting-weights/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-protect-your-back-and-joints-while-lifting-weights
Anyone can join.
Anyone can contribute.
Anyone can become informed about their world.
"United We Stand" Click Here To Create Your Personal Citizen Journalist Account Today, Be Sure To Invite Your Friends.
Please Help Support BeforeitsNews by trying our Natural Health Products below!
Order by Phone at 888-809-8385 or online at https://mitocopper.com M - F 9am to 5pm EST
Order by Phone at 866-388-7003 or online at https://www.herbanomic.com M - F 9am to 5pm EST
Order by Phone at 866-388-7003 or online at https://www.herbanomics.com M - F 9am to 5pm EST
Humic & Fulvic Trace Minerals Complex - Nature's most important supplement! Vivid Dreams again!
HNEX HydroNano EXtracellular Water - Improve immune system health and reduce inflammation.
Ultimate Clinical Potency Curcumin - Natural pain relief, reduce inflammation and so much more.
MitoCopper - Bioavailable Copper destroys pathogens and gives you more energy. (See Blood Video)
Oxy Powder - Natural Colon Cleanser! Cleans out toxic buildup with oxygen!
Nascent Iodine - Promotes detoxification, mental focus and thyroid health.
Smart Meter Cover - Reduces Smart Meter radiation by 96%! (See Video).