While you might feel completely weightless once you’re flying along in the water, dealing with heavy gear while preparing to dive and when attempting to get back to shore or lurch back up onto a heaving boat can be a real nightmare; that is, unless you are fit and ready to handle those heavy loads. Experts estimate that about seventy percent of all people experience lower back strain at some time, with the worst cases resulting in ruptured discs in the spinal column which can rarely be restored to their pre-injury state. While most cases of back strain and other muscle strain can be dealt with over-the-counter pain relievers, aches and pains don’t make life any easier. How to deal? Let’s take a look at some physical techniques you can use to make lifting safer and easier.
Understanding the Risks
When you’re out of shape and you’ve spent the day moving heavy items, you’ll definitely feel the strain at the end of the day. What you feel are the connective tissues that hold the bones of your spinal column in place groaning as they attempt to support your weight properly. If you overdo it, you can end up with a slipped disc; something that can happen when you’re bending down to feed the dog, or shifting gears in the car after an overly intense day.
Techniques to Reduce Risk
If something is too heavy for you to manage on your own, remember that you’re not Superman or Wonder Woman, and get someone to give you a hand. Better yet, do weight bearing exercise on a regular basis, so that when the time comes to deal with gear, you’ll have an easier time of it. With this being said, the following guidelines can help to reduce the chances of injury occurring.
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Lift with your legs, not with your back. If you need to lift an item up off the ground, arch your lower back, like a power lifter, sticking your glutes out and tightening your abdominal muscles. This protects your spine from injury.
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The more vertical you are when lifting, the less load your spine takes on. If possible, set your gear up on a table, bench, tailgate, or other platform to avoid hunching.
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Share the load, and plan for carrying gear from one place to the next. If you know you’ve got a long trek carrying dive gear ahead of you, plan to bring a cart or a wheelbarrow along to manage the weight more effectively, and if this is not possible, carry only what you can handle. Make two trips if you have to. Don’t let a single person do most of the heavy work; not only does this place extra strain on that individual, it can also put him or her at increased risk for DCS if you’re making a deep dive. Stop to rest, and stay hydrated.
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Watch out for trip and slip hazards. Tripping or slipping while carrying a heavy load greatly increases the risk for injury.
No matter how strong you are, remember that now is not the time to play Mr. or Ms. Universe, and get help if you need it. By protecting your back and the rest of your muscles, you’ll be able to enjoy a lifetime of fun in a body that works the way you want it to.