What is the correct technique for lifting a heavy object?

• A. Twisting at the waist while lifting
• B. Keep back straight and shoulders shrugged
• C. Bend at the knees, not the waist; lift with legs
• D. Lift with arms only

Answer: (C)

Lifting safely comes down to using the legs and protecting the spine. When you bend at the knees and hips, not the waist, you let your leg muscles do the lifting instead of your back. Keeping the spine in a neutral position and holding the load close to your body reduces the lever arm and the bending and twisting forces on the lower back, which is where many injuries occur. Twisting at the waist adds dangerous torsion to the spine, and lifting with the back or with the arms alone doesn’t engage the strongest muscles or provide a stable, controlled lift. So squat down, grab the load close, and rise using your leg muscles, keeping the spine straight and avoiding twisting.