Lifting at Work: Why Your Back Isn’t as Fragile as You’ve Been Told
Should You Really Be Scared to Bend Your Back When Lifting?
Let’s clear up the confusion about lifting technique and lower back pain.
If you've ever been told, "Don't bend your back!" or "Lift with your legs!", you're not alone. For years, we've been advised to keep our backs straight when lifting to avoid injury.
But here's the truth: new research suggests it's not that simple. Some of the advice we've heard might actually be making us more afraid to move normally.
So, what's the actual issue with bending your back?
Many believe that bending your spine when lifting puts you at serious risk of injury. However, studies indicate that bending your back isn't automatically dangerous and doesn't directly cause low back pain.
In fact, researchers have found that people with back pain often bend their backs less when lifting. This may be due to fear of movement or being told not to bend, leading them to tighten up and use awkward techniques instead.
Here's what we know:
There's no strong link between bending your back and getting injured.
Lifting with a rounded back isn't always a bad thing; the human spine is designed to bend.
Avoiding movement and being afraid to bend can actually cause more stiffness, tension, and pain over time.
What about "lifting with your legs"?
Using your legs is a good idea when lifting something heavy. But you don't always need to squat or perform a textbook "manual handling" move every time you pick something up. Sometimes it's more natural and just as safe to bend forward and use your back, especially if you're accustomed to it and it feels okay.
The key is learning how to move confidently, using your whole body, and not stressing over the perfect position.
Real risk comes from:
Poor load management (lifting too much, too often, without recovery)
Rushing or twisting awkwardly
Holding your breath or bracing too hard
Being tired, distracted, or stressed while working
So, what's the best way to lift?
There's no one-size-fits-all method. The safest way to lift is:
One that feels comfortable for you
One your body is used to
One where you feel strong and in control
Instead of sticking to rigid rules, it's smarter to build general strength, work on good movement habits, and stay active, even if you've had back pain before.
Key Takeaways
Your back is strong. Bending it when lifting isn’t dangerous by default. Avoiding movement can sometimes do more harm than good.
There’s no one “right” lifting technique. Whether you squat, hinge, or bend, the best way to lift is the one that feels natural and that you’ve built strength and confidence in.
Don’t fear movement. Back pain can make people overly cautious, but staying stiff and tense only increases fatigue and risk.
Strength and conditioning matter. A well-prepared body handles load better. Building strength through the legs, core, and back helps you lift with more control and less effort.
Work should match your capacity. It’s not just about being fit for work - your job setup and workload need to be fit for you. If the demands are too high or the setup isn’t right, risk increases.
Good training helps. Learn to move well under load, recover properly, and get help early if something doesn’t feel right.
See a physio if needed. A qualified physiotherapist can guide you through proper movement, strength building, and pain management to keep you working safely and confidently.
For a more in-depth exploration of this topic, refer to the full articles:
Saraceni, N., Kent, P., Ng, L., Campbell, A., Straker, L., & O'Sullivan, P. (2020). To flex or not to flex? Is there a relationship between lumbar spine flexion during lifting and low back pain? Journal of Orthopaedic & Sports Physical Therapy, 50(3), 121–130. https://doi.org/10.2519/jospt.2020.9218
van Dieën, J. H., Hoozemans, M. J. M., & Toussaint, H. M. (1999). Stoop or squat: A review of biomechanical studies on lifting technique. Clinical Biomechanics, 14(10), 685–696. https://doi.org/10.1016/S0268-0033(99)00031-5