When lifting heavy objects, what is the recommended approach to reduce back injury?

• A. Bend at the waist and lift with your back
• B. Use your legs, not your back
• C. Get help from a coworker and use a dolly if available
• D. Lift with one arm

Answer: (B)

Using your legs, not your back, is the safest way to lift heavy objects. When you bend your knees and hips and keep the load close to your body, you transfer most of the effort to the strong muscles of your legs. This keeps your spine in a neutral position and reduces the lever arm and spinal load that can cause back strain or injury. To do it well, set your feet shoulder-width apart, grip the object securely, brace your core, and rise by pushing through your heels and extending your hips and knees, keeping the load close as you stand tall. Avoid twisting your torso while lifting, and lower the object the same way—bend the knees and hips, not the back.

If the item is too heavy or awkward to lift alone, ask for help and use a dolly or cart. That extra support is an important safety practice, but the fundamental way to minimize back injury is to lift with the legs and keep the load close.