Explain the 'lift with your legs' technique and why it matters.

• A. Bend at the waist, keep the back straight, lift with back muscles and keep the load away from the body.
• B. Bend at the knees, keep the back straight, lift with leg muscles and keep the load close to the body to prevent back injuries.
• C. Jump while lifting to gain momentum.
• D. Lift with the arms only, keeping the back bent.

Answer: (B)

The main idea is to protect the spine by using the legs as the power source when lifting. When you bend at the knees and hips rather than at the waist, your spine stays in a neutral, straight position and the leg muscles do most of the work. Keeping the load close to your body shortens the lever arm, so the torque on the spine is much smaller. This combination—legs doing the lifting with a near-central load—distributes the strain across stronger muscles and reduces the risk of back injuries.

To apply it: stand close to the load with feet shoulder-width apart, bend your knees and hips while keeping your back straight, grip the load, and tighten your core. Then push through your legs to stand up, keeping the load close to your torso. Lower by bending the knees again and avoid twisting; if you need to turn, move your feet to reorient yourself. Don’t jerk or bounce the load, and don’t lift with the arms alone.

Why this matters: bending at the waist or lifting with the back concentrates force on the spine and creates dangerous shear and bending moments. Lifting by jumping or using momentum offers poor control and higher injury risk. Keeping the load away from your body increases the lever arm and the load on the spine, making injuries more likely.