Fall is officially here, and with it comes a treasured seasonal tradition: going to the pumpkin patch. While visiting the pumpkin patch remains a popular activity for many families, incorrectly lifting these large orange fruits carries the risk of spinal injury. By understanding how to properly lift heavy objects, an expert at the University of Alabama at Birmingham says you can avoid back strain, protect your spine and enjoy this cherished autumn activity pain-free.
How incorrect lifting affects your spine
Many people instinctively bend forward to pick objects off the ground. However, according to Jakub Godzik, M.D., a spinal neurosurgeon in the Department of Neurosurgery, bending forward by arching your back when attempting to lift a heavy object causes the spine to curve unnaturally.
“Lifting heavy and using the wrong posture can place incredible stress on the joints of the spine,” says Godzik. “Because of the way the spine is built, the force that goes through those joints is almost 10 times heavier than what you are lifting. Over time, this repeated stress can cause significant damage to your spine leading to pain problems like back pain and ‘sciatica’.”
Joints and ligaments become less flexible over time, making you more vulnerable to sprains with age. According to Godzik, the lower back is particularly vulnerable because it supports most of the body’s weight.
Lifting safely
Because pumpkins come in many shapes and sizes, looks can be deceiving. A pumpkin that appears to be a manageable size may be heavier than you think.
Following these simple tips can help keep you and your spine pain free:
- Before assuming a pumpkin’s weight, try to move it with your foot to gauge if it’s light enough to pick up. If not, ask for help.
- Reduce how much you bend forward by getting as close to the pumpkin as you can.
- Squat to lift, keeping your back straight, wrap your arms around the body of the pumpkin and slowly lift with your legs.
- Without bending forward, gently place the pumpkin in another container, such as a wheelbarrow, and avoid carrying it for long periods of time.
Practicing proper lifting techniques during visits to the pumpkin patch will ensure that you can enjoy this fall festivity for years to come.