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"Use your legs" is commonly perceived as sound advice to prevent lifting-related low-back pain and injuries, but there is limited evidence that this directive attenuates the concomitant biomechanical risk factors. Body segment kinematic data were collected from 12 men and 12 women who performed a laboratory lifting/lowering task after being provided with different verbal instructions. The main finding was that instructing participants to lift "without rounding your lower back" had a greater effect on the amount of spine flexion they exhibited when lifting/lowering than instructing them to lift "with your legs instead of your back" and "bend your knees and hips". It was concluded that if using verbal instructions to discourage spine flexion when lifting, the instructions should be spine- rather than leg-focused.
It sounds almost like a mantra we have heard it so many times. Lift with your legs, not with your back to avoid injury. But is the age old advice actually true? The short answer is, yes. Although there is some disagreement about the value of lifting from your back and your knees when dead lifting, lifting from your legs is almost always the safest way to go.
Lifting from your legs gives you the power and stability you need to move weights without hurting your back. Back injuries are among the most common form of injury in the United States. Such injuries are almost always avoidable.
Another important key for safely lifting is to notice where you feel the exertion. When you lift with your legs you should feel your legs doing most of the work. Lifting with your back often feels like a muscle in your back is pulling or straining. You may even feel a bit off balance. Put the weight down, adjust your form and begin again.
Sometimes, despite your best efforts you will overstrain your back. Resist the temptation to retire to the couch, inactivity is the enemy of strong backs. Continue exercising as much as safely possible. The activity will help strengthen your back. Also do core work such as side planks, hip bridges and lunges to keep your back in the best shape possible.
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Lifting with your legs means utilizing your entire lower body to effectively pick up a weight or an object. Lifting with your legs means generating force through your hips and your knees together to absorb the weight. Lifting with your legs means allowing your back and your entire core to stabilize to support the agonist and antagonist muscles of your legs.
When lifting with your legs, the most effective technique to use is the hip hinge. This utilizes your posterior chain and your pulling mechanics to generate force. This results in stronger glutes, hamstrings, and lower back muscles. Yes, this means you WILL feel your lower back, but in a strengthening capacity.
But did you know that the hip hinge is also the most effective mechanic in climbing mountains? Your glutes and your hamstrings should be the dominant muscle groups when working any incline. This takes the pressure off of your hip flexors and off of your knees, allowing your back to stabilize as you trek up any mountain you face.
Most hip hinging exercises are not bodyweight exercises, this is why it is most commonly overlooked. Your pulling mechanics are stronger than pushing mechanics by nature. You need to pick up a weight or find some resistance to train them.
No doubt, back pain can cramp your lifestyle, not to mention causing lost days at work or other consequences. Such fall-out often spurs the legions with chronic back problems to learn proper body mechanics to ease pain, prevent flare-ups, and protect the back.
People with disk problems should avoid prolonged sitting, Boden says. When they do sit, using a good lumbar cushion or reclining the seat backward can help take stress off the spine, he says. For example, people who get back pain while driving may want to tilt the seat backward and use lumbar support, then adjust their mirrors for comfort and safety.
Avoid making any sudden or awkward movements when lifting, this can often lead to strained or pulled muscles. Plan your movements before lifting the heavy object. Clear a path that you can easily get through before lifting, navigating through clutter with a heavy object in your hands is a sure way to get injured or have an accident. Keeping the object closer to your body will also help you keep that object in better balance.
The main risk of improper lifting is that it can cause a herniation of a disc in the lumbar spine (the lower back). Lifting a heavy (or even a not-so-heavy) object with a rounded lower back puts a tremendous amount of force on these discs. In fact, bending at the waist to lift an object that weighs just 30 pounds can put more than 2000 pounds of compressive force on the lumbar discs!
The most important piece of advice for low back safety is to maintain a neutral spine when lifting. Your low back naturally has a slight forward curve, and you should do your best to keep it that way during lifting.
Holding the object close to your body, and lifting with your legs, will put far less stress on your lumbar spine than bending at the waist to pick up the object. In part, this is due to leverage. An object held farther away from your body will put more force on your spine than the same object held close to you. Additionally, allowing the lower back to curve forward (which generally happens when bending at the waist) shifts most of the force of the object into the front part of the lumbar discs. This puts the discs at significant risk of herniation. Keeping the lumbar spine neutral helps to protect the discs.
As you prepare to lift the object, stand with your feet shoulder width apart and toes pointed slightly outward. This will position you for stability so that you can safely handle the object, and will also position your legs to be as powerful as possible so that they can do most of the lifting.
As you grasp the object, hold it as close to your body as possible. This helps to keep the object stable, and also reduces the amount of force that it will apply to your body. Tighten your core (your abdominal muscles) a bit. This helps to brace your back and spread the load across different parts of your spine.
During pregnancy, the body also produces the hormone relaxin, which helps prepare the body for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs.
Back pain also can be a sign of something else, like labor starting or a urinary tract infection (UTI). If you have any questions or concerns, severe pain, pain that isn't getting better, or other symptoms, talk to your doctor.
OSHA requirements are set by statute, standards and regulations. Our interpretation letters explain these requirements and how they apply to particular circumstances, but they cannot create additional employer obligations. This letter constitutes OSHA's interpretation of the requirements discussed. Note that our enforcement guidance may be affected by changes to OSHA rules. Also, from time to time we update our guidance in response to new information. To keep apprised of such developments, you can consult OSHA's website at
Response: OSHA does not have a standard which sets limits on how much a person may lift or carry. However, the National Institute for Occupational Safety and Health (NIOSH) has developed a mathematical model that helps predict the risk of injury based on the weight being lifted and other criteria. The NIOSH model is based on previous medical research into the compressive forces needed to cause damage to bones and ligaments of the back. The mathematical model is incorporated in the Applications Manual for the Revised NIOSH Lifting Equation, which can be found on the NIOSH website ( -110/). It should be noted, however, that this NIOSH document provides only voluntary guidelines
NIOSH has a lifting equation (discussed in the above-referenced Applications Manual) for calculating a recommended weight limit for one person under different conditions. The lifting equation establishes a maximum load of 51 pounds, which is then adjusted to account for how often you are lifting, twisting of your back during lifting, the vertical distance the load is lifted, the distance of the load from your body, the distance you move while lifting the load, and how easy it is to hold onto the load.
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