What is the proper order to lift an object?

• A. Squat close to the object; keep your back straight; lift the object using your legs; hold the object close to your body
• B. Bend at the hips and knees to lower your center of gravity; use your back to lift; twist while moving
• C. Squat close to the object; keep your back straight; lift the object pushing up with your legs; hold the object with both hands to your body
• D. Stand upright, keep your knees locked, lift with your arms; hold the object away from your body

Answer: (C)

The main idea is to protect the back by using leg strength and keeping the load close to the body. Start by getting as close as possible to the object and squatting down with a neutral spine. This stance keeps the load within your center of gravity and reduces unnecessary bending or twisting. Then rise by pushing through your legs rather than pulling with your back, keeping the back straight as you stand up. Using the leg muscles transfers the lifting effort away from the spine, which lowers the risk of injury. Finally, hold the object close to your torso as you move; keeping it close shortens the lever arm, reduces spinal stress, and improves balance. The other approaches involve bending from the hips with a rounded or twisted back, lifting with the back instead of the legs, or standing with knees locked and carrying the load away from the body, all of which increase the chance of back strain or injury.