Which action best reduces back strain when lifting?

• A. Exerting force straight down the spine.
• B. Back is bent forward at the hips.
• C. Hands are close to the legs.
• D. Shoulders stay over the pelvis.

Answer: (B)

Using a hip hinge to lift minimizes back strain. When you bend forward at the hips, the hips do the work and the spine stays in a neutral alignment, so the legs—stronger and better suited for lifting—bear most of the load. This setup reduces bending forces on the lower back and keeps the spine from rounding, which is what often leads to strain.

Exerting force straight down the spine would compress and stress the back. Bending the back forward at the waist without engaging the hips places the load on the spine and increases strain. Keeping the hands close to the legs helps with balance and control, but it doesn’t by itself change the way the back is loaded. Keeping the shoulders over the pelvis aids posture, but the key factor for reducing strain is hinging at the hips and using the legs to lift.