Lifting and Low Back Pain

Is bending your back when you lift really dangerous? Are “straight-back” lifting rules helping us—or hurting us?

In this episode, we take a deep dive into the science behind lifting technique and low back pain. You’ll hear what decades of research say about spinal flexion, fear-based movement, and why the “lift with your legs, not your back” advice may be more myth than medicine.

We explore what actually increases injury risk, why pain-free people fear round-back lifting, and how clinicians can move away from rigid rules toward adaptable, confident movement strategies.

Whether you're a health professional, patient, athlete—or just someone who wants to stop fearing lifting this episode is for you.

References

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Coenen, P., Gouttebarge, V., Van der Burght, A. S., Van Dieën, J. H., Frings-Dresen, M. H., Van der Beek, A. J., & Burdorf, A. (2014). The effect of lifting during work on low back pain: A health impact assessment based on a meta-analysis. Occupational and Environmental Medicine, 71(12), 871-877. 

Martimo, K., Verbeek, J., Karppinen, J., Furlan, A. D., Takala, E., Kuijer, P. P., Jauhiainen, M., & Viikari-Juntura, E. (2008). Effect of training and lifting equipment for preventing back pain in lifting and handling: Systematic review. BMJ, 336(7641), 429-431. 

Mawston, G., Holder, L., O’Sullivan, P., & Boocock, M. (2021). Flexed lumbar spine postures are associated with greater strength and efficiency than lordotic postures during a maximal lift in pain-free individuals. Gait & Posture, 86, 245-250. 

Nolan, D., O'Sullivan, K., Newton, C., Singh, G., & Smith, B. (2020). Are there differences in lifting technique between those with and without low back pain? A systematic review. Physiotherapy, 107, e76. 

Saraceni, N., Campbell, A., Kent, P., Ng, L., Straker, L., & O’Sullivan, P. (2021). Exploring lumbar and lower limb kinematics and kinetics for evidence that lifting technique is associated with LBP. PLOS ONE, 16(7), e0254241. 

Smith, K., & Thomson, O. P. (2020). What do UK osteopaths view as the safest lifting posture, and how are these views influenced by their back pain beliefs? International Journal of Osteopathic Medicine, 37, 10-16. 

Von Arx, M., Liechti, M., Connolly, L., Bangerter, C., Meier, M. L., & Schmid, S. (2021). From stoop to squat: A comprehensive analysis of lumbar loading among different lifting styles. Frontiers in Bioengineering and Biotechnology, 9. 

Washmuth, N. B., McAfee, A. D., & Bickel, C. S. (2022). Lifting techniques: Why are we not using evidence to optimize movement? International Journal of Sports Physical Therapy, 17(1).