Q: I know it's supposed to be better to lift with bent legs. But it's easier and faster to keep my legs straight. Is lifting with straight legs really so bad?
A: Lifting with straight legs can lead to injury so it is always best to bend your knees.. When your knees are straight, your lower back carries most of the stress but when you bend your knees and lift with your legs, your hip and thigh muscles do most of the work.
You are right that lifting with straight legs is in some ways easier as it doesn't take as much energy, and your heartbeat doesn't rise as much. But to help keep your back healthy, you need to lift with your legs. It's especially important if the load is big, but it's also important when you're lifting something small.
Even if you are strong and in great shape, unsafe lifting postures can cause small injuries to the soft tissues of the spine. These "microtraumas" can eventually add up to one big back problem.
Lifting with Straight Legs vs. Bent Knees: What's Safe and How to Protect Your Back
In this article, we will address this concern and delve into the importance of proper lifting techniques, strengthening weak knees, fortifying your lower back, and what to do if you've experienced lower back pain due to improper lifting.
Lifting with Straight Legs vs. Bent Knees
Straight Legs and Back Stress: When you lift with your knees straight, the majority of the stress falls on your lower back. This can put your spine at risk, as the back is not designed to bear excessive loads alone.
Bent Knees and Muscle Support: Bending your knees while lifting allows your hip and thigh muscles to take on the bulk of the workload. This not only protects your lower back but also promotes safer lifting overall.
Proper Lifting Techniques
Maintain a Neutral Spine: When lifting, focus on keeping your spine in a neutral position, avoiding excessive arching or rounding. Engage your core muscles for added support.
Use Your Legs: Bend your knees and squat down to lift objects, keeping them close to your body. This utilizes the power of your leg muscles and reduces strain on your back.
Avoid Twisting: When lifting and carrying, avoid twisting your spine. Pivot your entire body instead of twisting at the waist to prevent injury.
Strengthening Weak Knees
Low-Impact Exercises: Incorporate low-impact exercises like leg raises, leg curls, and stationary biking to strengthen the muscles around your knees.
Resistance Training: Resistance training with proper form can help build muscle strength in the quadriceps, hamstrings, and calf muscles, which can support your knees.
Strengthening Your Lower Back
Core Exercises: Incorporate core-strengthening exercises like planks, bridges, and bird-dog exercises into your routine to provide better support to your lower back.
Back Extensions: Consider back extension exercises to target the muscles in your lower back, helping to improve stability.
Dealing with Lower Back Pain from Lifting
Rest and Ice: If you've injured your lower back while lifting, it's essential to rest and apply ice to the affected area to reduce inflammation.
Seek Medical Attention: If the pain persists or worsens, consult a healthcare professional for an accurate diagnosis and treatment plan. They can provide guidance on appropriate pain management strategies and potential rehabilitation exercises.
Book An Appointment: Our team of Physiotherapists, Athletic Therapists, Registered Massage Therapists and more, are here to help treat your pain and get you on the road to recovery.
In the debate between lifting with straight legs or bent knees, the consensus is clear: bending your knees is essential for protecting your lower back from undue stress. Proper lifting techniques, including maintaining a neutral spine and using your leg muscles, are crucial for minimizing the risk of injury.
To maintain a healthy back, consider incorporating exercises to strengthen both your knees and lower back. However, if you do experience lower back pain due to lifting, seek professional medical advice promptly to address the issue and prevent further complications. Remember, your back's health is an investment in your overall well-being, and taking the right precautions can make all the difference.
