Avoid “Bucket Back” in the water crisis in the Western Cape

Avoid ‘Bucket Back’ in the water crisis in the Western Cape

We have seen an alarming amount of clients coming in to our practice with back pain due to incorrectly picking up and carrying heavy loads of water from collection points and around the house. Please follow the tips below to decrease your injury risk:

1. When picking up bucket/container: Stand with a wide stance, bend your knees while keeping your back straight, engage core and pelvic stabilizers, use power from your gluteals and lower limbs to lift the object instead of using your back muscles
2. Hold your container/bucket in front of you and close to the body instead of on one side of your body with one hand
3. Do not lean forward over bucket or perform twisting movements when carrying the load
4. Do more trips than carrying any load that puts too much strain on your body
5. If you have an existing back injury please be cautious or ask for assistance

If you need any assistance please do not hesitate to contact us for specific stretches or exercise prescription to relieve or prevent pain.

– Kirsten Duthie