Now that summer is over and we are headed into the wonderful season of winter activities, it is important for us to keep in mind some of the basic body positions and lifting techniques when we shovel, pull the snowmachine out of the snow bank, or any of the countless winter activities we enjoy. There are three basic things that we can keep in mind that will help to minimize injury both in the short term and also in the long term regarding our backs.

The first is that whenever we lift something we need to make sure that we lift using our legs and not bent over at the waist. The easy way to remember this is to “lift like an elevator, not like a crane.” That means lift moving your body straight up and down using your legs, not bending over at the waist like a crane.

The second principle to keep in mind when you lift something is to make sure that you lift without twisting. “Keep your nose between your toes.” If you keep that phrase in mind when you are lifting, you will assure yourself that you are lifting the object without twisting your back as you lift.

The final concept to keep in mind is to test the load before you lift something. When I was in college I worked for one holiday season unloading delivery trucks. There was a small package in the corner that I lifted without realizing that it was a box of hinges that weighed about 30 pounds. I lifted the box without using the concepts that I just talked about and I strained my back. If I had tested the load before I lifted it, and also used the first two concepts as well, I would not have injured my back.

So, as we head into our winter season, make sure that you keep in mind these three simple ideas. If you practice them regularly you will greatly minimize the chances of injuring yourself as we play in our winter wonderland.

Dr. Peter Lorentzen
Alaska Chiropractic & Therapy
694-1285