Читать книгу The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health - Stella Weller - Страница 25

Improper bending and reassuming a standing position is one of the most frequent causes of low back pain.

You can protect your spine when lifting by holding the object close to you with both hands to prevent the body from being pulled into the poor forward-leaning posture and also to prevent twisting. Good balance and flexibility are maintained by placing the feet in a broad-based stance and by bending the knees. This stance allows the body to move as a unit, and the weight to be shifted from one leg to the other.

To avoid subjecting your back to unnecessary stress and to prevent injury, observe the following basic steps when bending and lifting:

1 Keep your back straight but not necessarily vertical. Bend your legs and lower yourself as if to squat.

2 For best balance, position your feet about shoulder-width apart, with one in front of the other. The forward foot should be flat and the rear on tiptoe, as it were. Your knee should not touch the floor (Fig. 18).

3 Securely grasp the object to be lifted. Bring it close to you. Keep your arms close to your body.

4 Get up slowly and with awareness, letting the powerful leg muscles work for you. Observe good posture. Breathe regularly.