Washington Week: Student Voices (O)

Make moving in a bit easier, less painful with a plan, assistance
By Melissa Haug
Kansas State Collegian (Kansas State U.)
08/18/2006

(U-WIRE) MANHATTAN, Kan. — Before attempting to heave that heavy box, transport furniture or eliminate old equipment, there are some questions you should ask yourself.

How heavy is this object? You never want lift or transport more than you can easily manage. If you're unsure, or if the object is an awkward shape, the best thing to do is ask for assistance.

Can this be moved mechanically? Mechanical help not only speeds the job up, but also relieves your body of unnecessary stress. A dolly, a forklift or a flat cart with wheels can be used. When using mechanical help remember to push, not pull, slide the object on and off the transport mechanism and securely fasten the load. When manually moving objects, it's best to "hug" a load of any size, or keep it as close to your body as possible.

Where is this going? Devise a pathway plan before lifting any object. Be sure to clear your pathway of any tripping hazards, protect doorway openings from dings and scrapes, and set up mechanical aid ahead of time.

Now we're ready When you're ready to lift or move various loads, the American Council on Exercise offers the following suggestions:

1. Stand close to the object with a wide stance. Bend knees to lower yourself to the object and keep a curve in the lower back.

2. Stand by straightening the knees and hips, keeping the abdominal stabilizers (transverse and obliques) lifted and firm. Do not jerk up.

3. When upright, pivot your feet; do not simply twist your torso.

"Some things you want to avoid when lifting are straight legs. Keeping your legs straight can put excess strain on the lower lumbar," said Amber Long, assistant director of recreation and coordinator of fitness at Peters Recreation Complex. "Even when carrying a light load individuals should bend at the knees when bending over in order to decrease strain on the lower back."

To prepare for a long day of moving, Long and Beth Larue, Rec Complex personal trainer and senior in nutrition and exercise science, agree that individuals should begin with the lighter loads before moving the heavier loads. Frequent breaks also are suggested to allow muscles time to rejuvenate.

"Make sure you've been awake and moving for awhile before you start lifting objects of any weight," Larue said. "You will lower your risk for an injury if your muscles are already warmed up."

It is important to warm up your leg muscles. Because they are much stronger than back muscles, your quadriceps, gluteal muscles and hamstrings should be getting the most activity.

"If soreness does occur the following day, try doing some light to moderate activity, as well as stretching, to alleviate the discomfort," Larue said.

Lifting gives both your legs and your abdominals some extra work. By keeping your abdominal muscles tight, you're securing your back muscles for good lifting position. This prevents excessive force on the spin and is preventative in back-muscle soreness or injury.

"Lifting and moving objects for a long period of time can be considered a moderate workout with only a daily activity caloric burn," Long said.

"Most individuals will not exceed 55 to 85 percent of their target heart rate just carrying objects up the stairs, therefore it shouldn't be considered an extreme workout. It is important, however, to keep hydrated when moving on hot days."

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