Proper Lifting Techniques to Avoid Lower Back Pain

1. Squat Technique
– Get close to the object
– Separate your feet shoulder width apart
– Keeping back straight, hinge at your hips and bend at your knees
– Extend your arms and pick up the object

Squat Technique

2. 1/2 Kneel Technique
– Get close to the object
– Step forward with one leg to position yourself into a lunge position
– Keeping back straight, lower your body
– Extend your arms and pick up the object

Half Kneel Technique

3. Golfers Technique (ONLY for smaller and lighter objects)
– Get close to the object
– Keep back straight
– Pendulum at hip joint in one motion to reach the object
– Extend your arm and pick up the object

Golfer Technique

Quad Stretch

There are several ways to perform a quad stretch. Below is a picture and description of an alternative to the basic standing quad stretch.

Quad Stretch
Quad Stretch

Kneel on the floor with one foot out in front of you. Take a few seconds to get your balance. Reach back and grab your back foot and pull up to get the desired stretch. Hold for 30 seconds. Repeat 2-3 times.

ITB Syndrome

Iliotibial Band Syndrome is pain at the outer part of the knee, thigh or hip. It is usually caused by overuse and it is often seen in runners. Other causes may be from excessive pronation of the foot, tight buttock muscles, poor running form, bowed legs or a leg length discrepancy. If you have pain at the outer part of your leg and it continues with daily activities and running, you need to consult a physical therapist.

Will Abdominal Crunches tone my Stomach?

Abdominal crunches only focus on your rectus abdominus (6-pack muscle). In addition to performing crunching exercises, you should focus on strengthening your core muscles. These muscles surround your rectus abdominus and connect to your back musculature. To truly tone your stomach muscles, you need to address more than your 6-pack.

An example of a good core strengthening exercise is to lie on your back and lift your knees to a 90/90 position. Lower one leg to tap your foot on the surface then bring the leg
back up. Alternate lowering each leg and tapping each foot on the surface.
Perform this exercise for 10 reps. Progress to 2 sets of 10, then 3 sets
of ten.
Check out the video below for a demonstration of this exercise by Dr. Amanda Macht
Lumbar Stabilization Exercise- Table Top Taps