From an early age, we're taught how to lift safely by bending the knees. Yet, does it really matter? In this blog, our osteopath Simon Bell explains why spinal experts can't agree on whether to defend or end the bend.
If you experience pain while bending, click here to complete a FREE back health assessment. You'll receive an instant back health score which identifies areas for improvement and get the opportunity to chat 1-on-1 with Easy Physio's spinal health experts.
1. Bending Could Cause a Back Injury
Clinical studies claim varying degrees of support for the notion bending over (spinal flexion) causes spinal injuries. Most of their evidence relates to repetitive lifting of heavy objects or persistent bending. There is less evidence to prove occasional bending puts the same strain on the vertebrae, ligaments and discs.
2. But Some Experts Aren't Convinced
According to some studies, the risks of bending ('unsafe' lifting) are overstated. They say damage can occur, but it is rare for it to be a primary cause of chronic pain. Other experts claim no such damage is possible and even suggest partial bending temporarily protects against slipped discs!
3. Fear Avoidance
When recovering from back pain, it's common to be scared of moving in ways that once caused discomfort. This is called fear avoidance; you can read our blog to learn about the science of fear avoidance and why it often leads to relapses. If bending is a movement you struggle with, it may not be damage but psychological anxiety you need to overcome.
4. You Can't Avoid Bending
If bending is bad for the spine, why is it such a big part of our lives? It's not possible to totally avoid spinal flexion. Driving, sitting at a desk, even tying your laces involves a degree of bending and activates spinal compressive forces. It's a normal part of life so it seems an unlikely cause of low back pain.
5. Hurt Doesn't Equal Harm
The clinical evidence is clear on the fact pain (or hurt) doesn't equal damage. It may feel unpleasant but movements like leaning to lift can place strain on the back muscles without damaging tissues. It's a complicated concept but, basically, even if spinal flexion results in pain, it may be a superficial issue.
In recent years, the correlation between spinal flexion and spinal injuries has looked increasingly weak. New studies are focusing on the role of flexion intolerance and the notion psychological responses to pain could also be a cause of poor mobility.
For an in depth look at this new research, click here to read Simon's longer article on the reasons musculoskeletal science is rejecting 'safe' lifting and bending myths!
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