When lifting a heavy pot, which technique protects your back?

• A. Lean forward with a rounded back and lift with your arms only.
• B. Hold your breath while lifting to avoid strain.
• C. Bend your knees, keep your back straight, and use two hands; ask for help if needed.
• D. Lift quickly with a single hand.

Answer: (C)

Protecting your back while lifting comes from using your leg muscles, keeping your spine in a neutral position, and controlling the load close to your body. By bending the knees, you lower your center of gravity and let the legs do most of the work, not the back. Keeping the back straight avoids rounding the spine, which reduces pressure on the discs and lowers the injury risk. Using both hands gives you steadiness and lets you keep the pot close to your chest, which minimizes strain on the lower back. If the pot is heavy, asking for help or using a helper tool keeps you from overloading one person. Breathe steadily, exhaling as you lift to maintain stability rather than holding your breath, which can raise pressure inside your chest and body and make lifting riskier. This combination of using the legs, maintaining a safe spine, and getting assistance when needed best protects your back.