To minimize injury when lifting heavy objects, which technique should you use?

• A. Bend and squat with the knee, keep the spine straight, and use the leg muscles
• B. Bend at the waist and use the back
• C. Twist while lifting
• D. Lift with arms only

Answer: (A)

Using the legs to lift while keeping the spine in a neutral position is the safest way to minimize back injury. By bending the knees and hips and lowering into a squat, you recruit the strong muscles of the thighs and glutes to bear the load, rather than putting the stress on the spine. A neutral spine helps prevent excessive bending that can pinch or strain spinal structures, and keeping the object close to your body reduces leverage and torque on the back. Avoid twisting the torso or lifting with only the arms, since those motions create uneven forces and place more stress on the spine. So, bend the knees and hips into a squat, keep the back straight, and lift with the legs.