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Filed under: Core strength

Safe moving tips to spare your back

Here’s a reminder about how to lift heavy objects properly and protect your back when loading your moving truck during a PCS.

Many Warfighters relocate a lot, and moving to a new home is hard enough without the added stress of an injury. Here are some tips on how to properly lift and push/pull heavy objects such as moving boxes and furniture, and how to take care of yourself if you do sustain an injury:

  • Wear less-restrictive clothing such as looser-fitting pants or workout clothes.
  • Wear closed-toed shoes.
  • Take breaks when necessary. Stretching and reassessing your mechanics can help you maintain proper posture when lifting. HPRC has tips on how to maintain flexibility and remove tension in your body.
  • The U.S. Army has some additional Lifting Techniques for handling heavy objects.
  • Remember to keep your core tight and use your leg muscles rather than your back to lift heavy objects.

The best way to prevent back injury is to strengthen your back and core muscles. The National Institutes of Health (NIH) has suggestions and exercises to help build your back.

If you’re sore from all the lifting or think you may have pulled something, you can treat the pain with ice and rest—and perhaps an over-the-counter pain reliever—for the first 48 hours. Follow the NIH guidelines on how to further treat your back pain if it’s acute. However, if the pain persists, consult your doctor to rule out a more serious back problem or injury before you do any more heavy lifting. If all seems well, consider core-strengthening exercises to support your back. Taking a yoga class to relieve your pain, build your muscles, and return your back to normal function is a good option. In a recent large study of adults with chronic low back pain, those who participated in yoga classes saw reduced pain symptoms and improved mobility that lasted for several months.

For more about how to protect your back, please visit HPRC’s Injury Prevention Series. Good luck with your PCS!

HPRC’s Vertical Core Series

Vertical core training is a great way to change up your workout routine and improve your performance.

It’s time to get up off the floor and add something new your core-workout routine. Crunches aren’t the only way to strengthen your core. The Human Performance Resource Center now offers a six-video YouTube series on Vertical Core Training. Your core is more than just your abs; it includes other muscles that stabilize your shoulders, hips, and pelvis. Whether it’s lifting ammo cans or loading a truck, a strong core will help you move safely and efficiently. Use these videos to guide you through various exercises that will help improve total core strength and stability for everyday activities and optimal performance. You can also find these videos and other training resources online in HPRC’s Physical Fitness domain.

Spice up your core workout!

A strong core has MANY benefits. Try some alternative exercises to improve core strength and shake-up your workout.

Having a strong ”core”—a common term for the muscles of your abdomen, hips, glutes, back, and quads—can improve your balance, posture, and performance. There are a number of different core exercises other than the traditional sit-up that can give you these benefits and decrease your risk for injury. Back injuries are the most common reason for lost duty days in the military and are sometimes the result of a weak core. Strengthening the whole core muscle group is important and can be achieved through alternative core exercises. Test out new exercises to see what you enjoy!

Check out our Performance Strategies for more ideas on alternative methods to strengthen your core.

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