Four Things You Must Do While Carrying Something (or Someone)

This is the fifth and final article in a series examining low back pain in the performing arts. Previous articles examined the causes of low back pain, rules for safe lifting, proper lifting techniques in the performing arts, and the controversy surrounding using a lifting belt. This article discusses carrying, a common cause of low back pain.

Performers are frequently required to carry objects (instruments, props, equipment, parts of a costume) or even people. There are three steps in the process of carrying an object: lifting the object, moving while holding the object, and setting the object down. Safety measures while carrying weight are anchored in proper lifting mechanics, which maximize safety during the first and third steps of carrying. Since lifting technique has been discussed previously, this article focuses solely on actually carrying the object (the second step).

Improper Postural Changes

Most of the time that performers are carrying something or someone, the extra weight is carried in front of or above the body. This frequently leads to hyperlordosis (excessive curvature of the low back) and anterior rotation of the pelvis (the 2 bony points on the front of the top of the pelvis [ASIS] rotate toward the ground). This position leads to muscular imbalances and pain in the low back, hips, knees, ankles, and feet. It can also lead to lumbar disc injuries and sacroiliac (SI) joint dysfunction and pain. Anytime you’re holding weight in front of you or over your head, keep your spine and pelvis in their normal alignment.

In addition to hyperlordosis and anterior pelvic rotation, carrying an object in front of you (especially one that is heavy and/or bulky) may cause a forward-head and/or forward-shoulders posture, often accompanied by a slouched upper back (see photos below). You’re particularly susceptible to this bad postural adaptation if a strap (or someone’s arms) is running behind your neck to help support the weight of the object (or person) being carried. This positioning, over time, can lead to disc problems in the neck, shoulder impingement, rotator cuff injuries, shoulder labrum injuries, a “pinched nerve” in the neck and/or upper back and muscle knots, cramps, pain, and fatigue in the neck, shoulder, and upper back. These problems are exacerbated if you regularly have bad posture in daily life.

General Guidelines for Carrying

As a performer, your choreography and blocking may not always allow you to follow these guidelines while rehearsing and performing, but do your best.
Whenever possible, do the following to carry objects (or people) as safely as possible:

• Hold the object close to your body.
• Hold the object at waist level.
• Do not carry the object on one side of the body. Instead, distribute the weight evenly across both sides of your body. Sometimes, you must carry the object on one side only. In these instances, switch which side you carry it on periodically.
• Focus on using proper mechanics, posture, and alignment in all activities you perform while carrying the object. This will help protect your joints and muscles and can help reduce your risk of falling.

Remember to follow these guidelines anytime you’re carrying anything: bag, instrument case, child, pet, etc.