The spine provides structural support for the body while also facilitating movement. Experts state that without a healthy spine, sitting upright, bending, picking up objects, and daily tasks would be extremely difficult, emphasizing the importance of spinal health. Prof. Dr. Deniz Demirci stated that technique is very important when lifting loads, and advises using support from the legs instead of the upper body when lifting items, and using shoulder bags that distribute the weight evenly instead of handbags. He also emphasizes that risky behaviors such as bending to lift a load by twisting the spine and keeping the legs straight should be avoided.
Prefer a shoulder bag instead of a handbag
Prof. Dr. Deniz Demirci, Head of the Physiotherapy and Rehabilitation Program at Üsküdar Üniversitesi Faculty of Health Sciences, drew attention to the importance of spinal health in a statement made on World Spine Health Day and shared methods that should be applied when lifting heavy objects.
Spinal health is important for everyone
Prof. Dr. Deniz Demirci stated that the spine provides structural support for the body, protection for the central nervous system, and facilitates movement, adding, “Simply put, every movement originates from the spine. We can say that spinal health is extremely important for everyone, from athletes to sedentary individuals. Without a healthy spine, daily tasks and movements such as sitting upright, bending, picking up objects, walking, bending and moving the neck can become extremely difficult or painful. When the spine is injured, limited mobility can be expected, and the inability to move normally without pain can reduce quality of life. Therefore, it is important to prioritize spinal health and understand its role in quality of life.”
The spine has 3 functions
Prof. Dr. Deniz Demirci listed the three main functions of the spine as follows:
To protect the spinal cord and associated nerve roots,
The nervous system uses the spinal cord to transmit electrical impulses. All sensory information from pressure, touch, cold, heat, pain, and the skin, muscles, joints, and internal organs is carried through the spinal cord. A damaged spinal cord can interrupt nervous responses, disabling sensations in certain areas of the body.
To provide structural support and balance to maintain an upright posture,
To enable flexible movement.
Technique is very important when lifting loads
Emphasizing the importance of lifting heavy objects with the correct technique, Prof. Dr. Deniz Demirci said, “If the lifting technique is incorrect, the spine can be damaged. If the item is too heavy, help should be sought, and one should not attempt to lift it alone. To lift correctly, one should stand as close to the object as possible and use the legs and knees to lift the object instead of the back and upper body. Posture is fundamental when carrying a load. Knowing optimal posture and how to maintain it will help prevent injuries by ensuring the correct muscles are engaged.” He then shared important information on how to achieve optimal posture:
In optimal posture;
- Chin tucked,
- Shoulders back and relaxed,
- Natural curves of the spine maintained,
- Pelvis in a neutral position (not tilted forward or backward),
- Knees slightly bent,
- Both feet flat and toes pointing forward.
Carrying weight at waist height is easier
Prof. Dr. Deniz Demirci stated that lifting and carrying a load at waist height is easier than lifting and carrying a load from the ground, and this method is recommended. He added that increasing the height of the object to be carried is an ergonomic solution and listed the points to consider when lifting heavy objects as follows:
- Feet should be a certain distance apart,
- The load to be lifted should be kept close to the body,
- Bend at the hips and knees (like a squat),
- Lift the load using the legs and hips,
- Keep the back straight, maintaining the natural curves of the spine throughout the lifting and lowering phases,
- Move controllably when lifting and lowering the load,
- The load should be distributed equally to both sides of the body during lifting.
These movements should be avoided…
Prof. Dr. Deniz Demirci shared the movements that should be avoided when lifting a heavy object from the ground as follows:
- Lifting the load by twisting the spine,
- Making jerky movements,
- Bending to the ground with legs held straight to lift the load, and
- Carrying the load with only one side of the body.
Attention should be paid to exercise and nutrition
Prof. Dr. Deniz Demirci stated that maintaining an active lifestyle helps reduce the risk of experiencing lower back, neck, and back pain, and continued his words as follows:
“Optimal exercise includes a personalized combination of aerobic activity, strengthening core abdominal and torso muscles, and stretching exercises. Seeking support from a physiotherapist in this regard would be beneficial. Performing stretching exercises to stay flexible also helps support joint function and range of motion. This, in turn, helps improve spinal health and reduce the overall risk of injury. Instead of waiting for pain to begin and risking further injury, it would be beneficial to perform resistance exercises with lighter weights to increase the strength and endurance of weak upper back, neck, and shoulder muscles. Furthermore, maintaining a healthy weight is beneficial. Proper nutrition and exercise are the main ways to maintain a healthy weight.”
A backpack should be used instead of a shoulder bag
Prof. Dr. Deniz Demirci emphasized that a backpack or handbag should be of a weight that does not cause noticeable strain, stating, “It would be better to prefer backpacks that distribute the weight evenly across both shoulders instead of shoulder bags. When a heavy bag is carried on the same shoulder for a long time, the shoulder starts to roll forward and downward. This can cause stress in the muscles of the upper back and neck. To prevent this, the side of the bag should be switched throughout the day.”