The Ageing Australian Population

Safe Lifting As You Get Older

For most people, the health problems which may come with ageing are their greatest concern. The normal changes that occur in your body as you age may also make hurting your back more likely.

Workers Compensation statistics report that the rate of back and neck injury increases in older workers. Lower back pain is common in both men and women with increasing age. Wear and tear from repetitive tasks and poor lifting habits is a direct contributor to this, whether or not you have a physically demanding job. Day to day living tasks and recreational activities also contribute a great deal of accumulated strain over time.

As we age, your back becomes more vulnerable due to hormonal changes, differences in the rate at which the body’s bones and soft tissues repair and regenerate and the loss of flexibility in the muscles and ligaments that support your back. A more sedentary lifestyle, smoking, obesity and poor diet make it hard for your body to work efficiently. The harder it has to work, the more you are going to hurt and the chances increase that you will seriously injure yourself.

Studies have suggested that a good healthy diet as a child and younger adult is very important in developing hard bones for later life. A diet rich in calcium is important. If calcium rich foods such as milk, cheese and eggs are not easily available or digestible by the person, then a multivitamin supplement may be necessary.

You can do plenty to protect and maximise your spine’s health. Adopting safe lifting habits will help a great deal, as will gentle exercise such as walking. You need to ensure you are as active as possible. Moving makes your bones stronger, increases your body’s flexibility, can reverse any damage you have already done, slows down diseases such as Osteoporosis and makes you happier!

It’s never too late to get to work on taking good care of your back. So before you lift that heavy pot plant...

Think a bit. Can I do this more easily, or in a better position.

Do I need a mate? Should I ask someone to help me?

Bend your knees.

Keep it straight. Make sure you keep your lower back as straight as you can when you lift, with your knees becoming straighter as you go up.

Keep what you are lifting close to your body. This keeps the centre of gravity as close to your spine as possible and reduces strain.

Have fun staying fit as you get older. It is important to keep busy as you age. Getting involved in social activities is a good way of getting into a routine that keeps you more active.

Keep your weight to a sensible level and eat well. Healthy food helps all of us
stay well.

Having stronger back and abdominal muscles, which are strengthened by regular walking, really does reduce the chance of back strain occurring through incorrect lifting.

For examples and diagrams of safe lifting techniques, please go to http://www.liftsmart.com.au/SafeLifting.pdf

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