Pulling something heavy might not sound particularly demanding, but activities such as dragging a suitcase, pulling a wheelbarrow, moving furniture, pulling a heavy shopping trolley or even walking a strong dog can place considerable demands on your back.

The key is to share the workload between your legs, hips and upper body rather than relying heavily on your lower back.

And whilst this episode was inspired by the rather more unusual activity of dog sledding in Tromsø, Norway, the principles apply to plenty of everyday activities involving pulling, pushing, bracing or resistance.

NCTV Episode 121: What does this video cover?

In this bitesize episode, I look at:

  • 🐕 What dog sledding can teach us about pulling safely
  • 🦵 Why your hips and legs should do much of the work
  • 🧍 How to position your body when pulling or pushing
  • 💪 Why a gentle abdominal brace can help
  • 🔄 Why twisting whilst pulling can be problematic
  • 🧊 Why cold weather can make preparation particularly important
  • 🏋️ How the same principles apply to everyday activities

Watch NCTV Episode 121

Prefer to read? Here’s the advice from the episode in full.

What can dog sledding teach us about back pain?

Dog sledding is a fantastic experience, but it involves rather more physical effort than sitting comfortably in a sleigh whilst some extremely enthusiastic dogs do all the work.

Depending on the activity, you may need to:

  • Pull
  • Push
  • Steer
  • Brace yourself
  • Lean forward
  • React to sudden movements
  • Work against resistance
  • Maintain your balance on uneven or moving surfaces

All of these can place demands on the back, hips, shoulders and legs.

Fortunately, you don’t need to travel to the Arctic to encounter similar movements.

Everyday life is full of them.

What everyday activities involve pulling or dragging?

You might use similar movements when:

  • 🛒 Pulling a heavy shopping trolley
  • 🗑️ Dragging wheelie bins out for collection
  • 🧳 Pulling a suitcase
  • 🪑 Moving furniture
  • 🧺 Pulling something out from underneath a bed or cupboard
  • 🌳 Pulling a wheelbarrow
  • 🐕 Walking a dog that likes to pull
  • 🔧 Moving or repositioning heavy equipment
  • 🏠 Doing DIY around the home

And it’s not limited to household activities.

Similar physical demands occur in activities such as rowing, kayaking, canoeing and some forms of strength training.

The exact movement is different, but the principle is similar:

Use the whole body rather than asking your lower back to do everything.

How should you bend when pulling or pushing?

One of the most useful things to think about is your hips.

Rather than repeatedly rounding or overextending your lower back, try to move from your hips and knees when you need to lower your body or generate force.

Think about a hip hinge.

Your bottom moves backwards, your hips and knees bend, and your spine remains relatively comfortable and controlled.

This allows the larger muscles around your hips and legs to contribute to the movement.

You don’t need to keep your spine completely rigid.

The aim is simply to avoid putting unnecessary strain through your lower back whilst relying on the rest of your body to help with the job.

Should you brace your core when pulling?

A gentle abdominal brace can be useful when you’re about to push, pull or lift.

Think supportive rather than rigid.

You don’t need to suck your stomach in as hard as possible or hold your breath.

Instead, gently engage your abdominal muscles as though you’re preparing for a small knock to the tummy whilst continuing to breathe normally.

This can help you feel more stable when your body is working against resistance.

The key is not to become so stiff that you lose your ability to move naturally.

Why should you avoid twisting whilst pulling?

Twisting whilst you’re also pulling or pushing creates a more complicated movement for your body to control.

For example, imagine dragging a heavy object and then twisting your upper body to look behind you.

Instead, where practical:

Stop, reposition your feet and turn your whole body.

This isn’t about never rotating your spine. Your spine is designed to move.

It’s about avoiding unnecessary twisting under significant load, particularly when you’re already struggling to control whatever you’re pulling.

Should your legs do more of the work?

Whenever possible, yes.

Your legs and hips contain some of the largest and strongest muscles in the body.

If you’re pushing something uphill, pulling a loaded wheelbarrow or working against resistance, think about driving through your legs and hips rather than hauling everything with your back.

A useful mental cue is:

“Legs do the power work; back helps guide the movement.”

You don’t need to overthink the mechanics every time you move a shopping trolley.

But when something is genuinely heavy or awkward, distributing the workload can make the movement feel considerably easier.

Why is twisting particularly awkward when you’re cold?

Cold weather can make you feel stiffer and less ready to move, particularly if you’ve been sitting or standing still.

That doesn’t mean cold weather automatically causes injury.

However, if you’re about to undertake a physically demanding activity, taking a little time to get moving beforehand can help you feel more prepared.

This is particularly relevant for activities such as winter sports, outdoor work and, naturally, standing around in the Arctic whilst wondering why you didn’t bring another jumper.

How should you warm up before pulling or pushing?

You don’t necessarily need a complicated warm-up.

Even a couple of minutes of gentle movement can be useful.

For example:

  • 🚶 March gently on the spot
  • 🔄 Move your hips through comfortable ranges
  • 🦵 Perform a few gentle squats
  • 🤸 Roll your shoulders
  • 🚶 Walk around before starting the heavier activity

The aim is to gradually increase movement and activity, rather than going from completely stationary to maximum effort.

If you’re about to undertake a demanding sporting activity, a longer and more specific warm-up may be appropriate.

What about pulling a suitcase?

Suitcases are a classic source of holiday-related aches.

A few simple principles can help:

Keep the suitcase close

Avoid reaching excessively behind you or twisting whilst pulling.

Change sides

If you’re pulling a case for a long distance, occasionally changing hands can vary the load.

Don’t yank it

If the suitcase catches on a kerb or uneven surface, stop and reposition yourself rather than suddenly jerking it.

Use wheels where possible

Your suitcase doesn’t win any prizes for being carried unnecessarily.

Let the wheels earn their keep.

What about pulling a wheelbarrow?

Wheelbarrows can be deceptively heavy, particularly when filled with soil, compost or garden waste.

Before setting off:

  • Avoid overloading it
  • Get a good grip
  • Keep the load balanced
  • Use your legs and hips to help manoeuvre it
  • Take smaller loads if necessary
  • Slow down on uneven ground

And if you’re gardening, remember that the easiest load to move is the one you don’t overload in the first place.

What about a dog that pulls on the lead?

A dog can produce a surprisingly sudden force, particularly if it spots a squirrel, another dog or something else considerably more interesting than you.

If your dog regularly pulls hard on the lead, the repeated sudden forces can place stress on your shoulder, arm, neck and back.

Training the dog to walk more consistently on the lead is therefore useful for both of you.

If you’re already experiencing pain when walking your dog, don’t simply assume it’s something you’ll have to put up with.

Does this advice apply to sport?

Yes.

Similar principles are relevant to activities where you repeatedly generate force against resistance.

Examples include:

  • Rowing
  • Kayaking
  • Canoeing
  • Strength training
  • Some winter sports
  • Gardening
  • Manual work

The precise technique will depend on the activity, so sport-specific coaching is valuable if you’re learning something new.

The general principle remains:

Use your hips and legs, maintain control, avoid unnecessary twisting under load and build up gradually.

What should you do if pulling or pushing causes back pain?

If you’ve strained your back whilst pulling, pushing or dragging something, the first step is usually to reduce or modify the activity that aggravates it rather than repeatedly testing the painful movement.

Gentle movement is often preferable to staying completely still, provided it feels comfortable and there isn’t a reason you’ve been advised otherwise.

You might find that:

  • Walking feels comfortable
  • Changing position regularly helps
  • Gentle mobility reduces stiffness
  • Heat feels soothing for muscle tension

However, severe, persistent or worsening pain deserves appropriate assessment.

When should you get your back pain checked?

Seek medical advice if back pain is accompanied by concerning symptoms such as:

  • Significant weakness
  • New numbness or altered sensation
  • Problems controlling your bladder or bowel
  • Numbness around the saddle/groin area
  • Severe pain following significant trauma
  • Fever or feeling seriously unwell
  • Unexplained weight loss
  • Pain that is severe, persistent or progressively worsening

These symptoms aren’t typical of an uncomplicated muscular strain and warrant appropriate medical assessment.

Can osteopathy help with back pain from pulling or pushing?

If you’ve developed a musculoskeletal problem after pulling, pushing, lifting or another physical activity, osteopathy may be able to help depending on the nature of the problem.

Treatment may focus on things such as:

  • Joint mobility
  • Muscle tension
  • Stiffness
  • Movement patterns
  • Posture
  • Supporting a gradual return to normal activity

An osteopath can also discuss ways of modifying activities and building your capacity back up.

For more significant injuries, or where another condition is suspected, referral to another healthcare professional may be appropriate.

How can you prevent back pain when pulling or pushing?

The principles are actually quite simple:

1. Prepare

Get your body moving before demanding physical activity.

2. Use your hips and legs

Don’t make your lower back do all the work.

3. Stay controlled

Avoid sudden jerking movements where possible.

4. Minimise twisting under load

Reposition your feet and turn your whole body when appropriate.

5. Don’t overload yourself

If something is too heavy or awkward, reduce the load or get help.

6. Build up gradually

If you’re starting a new activity, give your body time to adapt.

7. Listen to warning signs

Don’t repeatedly push through pain that’s becoming sharper, more persistent or progressively worse.

A little-known fact about dog sledding

A working sled dog can be remarkably strong relative to its size, and sled dogs are bred and trained specifically for endurance and pulling work.

But here’s the important bit for us humans:

The dogs aren’t expected to do the whole job without preparation either.

Working sled dogs are conditioned for the demands placed upon them.

There’s a useful lesson there.

Whether you’re training for a new sport, taking on a big gardening project or simply doing more physical work than usual, your body benefits from gradual preparation too.

Common questions about pulling, pushing and back pain

Can pulling something cause lower back pain?

Yes. Pulling or pushing an awkward or heavy load can place significant demands on the muscles and joints of the back, particularly if the load is sudden, excessive or difficult to control.

Is it better to push or pull?

Neither is automatically safer in every situation. The safest option depends on the object, load, environment and your ability to control the movement. Avoiding excessive twisting and keeping the load manageable are more useful general principles.

Should I bend my knees when pulling something heavy?

Bending your hips and knees can allow your legs and hips to contribute more to the movement. The exact technique depends on the task, so don’t treat one posture as a universal rule.

Why does my back hurt after pulling a suitcase?

Repeated pulling, awkward posture, twisting, prolonged travel and suddenly handling more weight than you’re used to can all contribute to back discomfort.

Can osteopathy help after a back strain?

Osteopathy may be useful for some musculoskeletal problems involving stiffness, muscle tension or restricted movement. The appropriate treatment depends on the individual and the cause of the pain.

How can I prevent back pain when gardening?

Avoid overloading wheelbarrows, use your legs and hips when manoeuvring heavier loads, vary your tasks, take regular breaks and gradually build up the amount of physical work you’re doing.

Related NCTV episodes

If you’re interested in preventing back pain and looking after your body during physical activities, these episodes may also be useful:

About NCTV

NCTV – Nicholas Coysh TV is my series of bitesize health and wellbeing videos, covering common aches and pains, injury prevention, exercise, mobility and general wellbeing.

The aim is simple: useful advice that you can understand and put into practice.

If you’ve developed back pain, stiffness or another musculoskeletal problem after pulling, pushing, lifting or exercising, Speak to Nick to discuss whether osteopathic treatment may be appropriate for you.

A final thought

You don’t need to be steering a team of Arctic sled dogs to put your back under unnecessary strain.

Whether you’re pulling a suitcase, dragging the bins, manoeuvring a wheelbarrow or walking a determined dog, remember the basics:

Use your hips and legs, stay controlled, avoid unnecessary twisting and don’t try to move more than you can comfortably manage.

And if you’re heading to the Arctic, pack a coat.

Quite a good one.

That’s it for today’s bitesize bit to help your health flourish.

Bye for now!