You now know that maintaining the neutral (slightly arched) position in the lower back is one of the keys to having a healthy back. It is important to maintain this neutral position when sitting as well as when lifting objects or swinging a golf club. Athletes and coaches call it the
Power position. To find the neutral position of the back, stand up and tuck your buttocks under. In this position you should feel the curve in your lower back disappear (flat back). Next, thrust your chest and stomach out to the front and stick your buttocks out to the rear. You will feel your lower back curve increase (sway back). It is undesirable to spend a lot of time in either the flat back or sway back postures. Now, return to the neutral (Power) position, which is actually somewhere between a stooped, flat back posture and the excessive sway back posture.
Find your neutral position, then press your finger tips against your stomach muscles. As you do this, tighten your stomach muscles and make the front of your abdomen firm. Get the idea? Find your neutral position, then tighten your abdominal muscles to stabilize your lower back in this position. You should maintain this protective position for your back when lifting or when swinging a golf club. With practice, it is possible to maintain stability without feeling stiff or awkward. It is important to maintain this neutral position when sitting or standing, too.
To bend fully backward and forward occasionally is fine; it helps you maintain good circulation and flexibility. Spending long periods of time in either position is stressful for your back, especially if you are twisting or lifting at the same time. For example, many golfers bend the back forward into the flat back posture when they swing. This is probably the number one reason so many golfers have back problems.
You may need a back support or cushion to help you maintain good posture if you already have a back problem or spend a lot of time doing stressful activities. Can you find your neutral posture sitting? Remember, flat back — sway back — neutral, then stabilize.
Lifting, carrying and reaching — it’s not how much you lift or carry, but how you do it. Here are some ways to use your body in the correct manner in work situations.
- Use proper lift technique to get weight in close and maintain a wide, balanced base of support.
- Do as professional weight lifters do — keep back arched when lifting.
- Keep weight close to body and stand up straight.
- Keep head high, chin tucked in and back in the
At Ergonomics Canada we have the medical professionals and ergonomic trainers that will customize the right training plan for your company! we will assess the work environment weather its a office setting or a manufacturing plant. we have the know how and over 50 years of combined experience to train you and your employees on how to reduce the risks or work related injuries and other hazards. Remember – Feel Better – Work Better – Live Better