20/05/2024
Have you ever been given this advice “Lift with your knees!”?
Although well intended, you may be like me and found it was not as helpful as it should’ve been. The entire point of this sentence is aimed at helping you to utilize “proper body mechanics” while lifting heavy objects from the ground or low surfaces. For me, it never quite conjured the correct image in my mind’s eye of how my body was supposed to lift objects. This is partly because this single sentence is trying to concisely represent a whole sequence of actions your body should be doing. So please, allow me to break down this common piece of advice.
The first thing you want to think about is your spine. Your spine is what we are trying to protect during a heavy lift. Start by getting your spine into a “neutral position”. This is not trying to forcibly flatten your spine straight but rather allowing your spine to assume its natural supportive arches in the neck, upper back, and low back. I found the best way to intuitively visualize and perform this neutral posture is to think “stand tall” or alternatively imagine that a string is attached to the very top of your head and is pulling you up like a marionette puppet. Once your spine is in a neutral position, go ahead and stiffen your core muscles; this is mainly your abs. If stiffened properly, engaging your core should practically expand your tummy and sides outward. If you were to contract your belly inwards, it would not create a strong enough support for your spine.
Now we can start thinking about your knees. We need to get into a squat position that is relative to the object being lifted. Your feet can either be hip width apart or in a lunge position depending on the shape/size of your object. As your knees bend into a deeper squat, think of “hinging” your body at the hip socket instead of at your low back. This helps your spine maintain its neutral posture. When you have a firm grasp of your object, use the muscles in your butt and thighs to bring you back to standing while maintaining your stiffened core and neutral spine. Keep breathing throughout the entire lift. Holding your breath can lead to too much internal pressure which could cause lightheadedness with risk of fainting/falling as well as other negative consequences. Use the same technique when setting the object back down.
Another pro tip: Avoid twisting your back when lifting and instead take multiple steps to turn your body to face the desired direction. The squishy discs in your spine are quite good at resisting heavy downward loads but are vulnerable when in a twisted position with a downward force applied. This combined motion increases your risk for a disc bulge/herniation which can lead to severe pain and other very serious negative consequences.
Well that’s it! Now you know what to do when someone reminds you to “lift with your knees”! I hope you found this helpful! Stay tuned for other helpful tips to maintain a healthy spine!!
