Lifting weights truly gives a thrill and an authoritative feeling in the gym or at home. You feel a lot more confident and proud when you help someone lift heavy items. However, lifting weights with the wrong techniques can lead you to suffer massive and serious injuries. In this blog post, we will introduce you to safety tips and precautions that you must employ while lifting heavy weights.
Precautions for Heavy Lifting
#1 Know your limits: Always know your capabilities and potential. Lifting the weights beyond your limit can cause serious back muscle injuries and a weak spine.
#2 Wear Sturdy Footwear: Wear sports shoes with thick soles before lifting heavy weights. Ensure the shoes have a strong grip on the tiled floors. Avoid slippers and high-heeled sandals.
#3 Communicate Effectively: When lifting with a partner, communicate well with them to maintain uniform speed and pass clear instructions. Working in collaboration reduces the chance of injury. In case you injure your back, seek back pain treatment in Vadodara at Dr. Uday Meghnathi’s clinic for optimal treatment.
#4 No Back-to-Back Lifting: Always avoid lifting heavy items without proper breaks. Take adequate intervals between the lifts. Repeated lifting can cause strain or sprain in the back muscles.
As soon as you feel your muscles giving a tingling sensation with pain, you need to see a spine specialist. This can be a sign of overstretched back muscles. Any complication in terms of the spine should never be ignored because the spine is the centre of all balance and coordination in the body. Visit Dr Uday Meghnathi is a top spine specialist in Vadodara, with expertise in all types of bone and muscle-related issues. He provides the best healthcare services, like fracture management, spine care, knee replacements, joint and hip replacements, etc. Call us for early diagnosis and genuine treatments.
Tips for Heavy-Weight Lifting
#1 Warm Up
Warm-up is crucial for any physical activity. It reduces the chances of injury and sprain, or strain. A good warm-up session will increase the blood flow and muscle temperature, as well as enhance joint flexibility. Do light stretching, high-knees, arm rotation, leg swing and Side lunges.
#2 Correct your Posture
➤ Remove any obstacles from the way. Plan your approach and take a position.
➤ Keep your feet approximately shoulder-width apart from each other.
➤ Keep one foot ahead of the other to establish balance.
➤ Take a squatting position by bending your knees and hips.
➤ Avoid bending your waist to avoid any compromise on your spine. Keep the spine upright.
#3 Engage the Legs and Core
Do not engage your arms or back strength in lifting the object. Your heels and legs are stronger than other muscles in the body. Push using the heels and keep your hips and back straight. This way, you reduce the strain on the spine.
#4 Maintain Control
Maintain control all the time. Focus on the pressurised points on your body and don’t get distracted. While lowering the object, bend your knees while keeping your back straight.
Conclusion
Lifting weights is not complicated, but it can create complicated situations with the spine if executed carelessly. At home or the gym, always assess your potential and make a wise decision before lifting. However, if you feel pain and strain after lifting, quickly visit an orthopedic doctor. For the best medical and healthcare services, visit Dr Uday Meghnathi, the best orthopedic doctor in Vadodara. He has been at the forefront of the diagnosis and treatment of a wide range of musculoskeletal disorders. He is also an expert in advanced surgery, involved in such complex procedures as trauma care, joint reconstruction, and other specific surgeries like pelvic and acetabular repair. Call us now to book your appointment.
Also Check: 10 Steps to Improve Back Posture
