Have you ever been told to keep your back straight when lifting something heavy?
We’re often told that poor lifting technique causes injuries. But is it really that simple?
There’s more to it than that.
Different lifting techniques place different demands on our muscles, joints and other tissues. However, there’s limited evidence that rounding your back when lifting necessarily increases your risk of low back pain.¹
That doesn’t mean rounding your back is completely safe or inherently dangerous. Rather, we should be cautious about making such strong claims when the evidence is limited.
Research has also found that teaching people supposedly safer manual handling techniques doesn’t necessarily prevent low back pain.²
Pain and injuries are influenced by many factors, not just your form or technique.
Your training load, previous training experience, recovery, general health and individual circumstances can all play a role.
Our bodies can also adapt to different movements and loads through training, which is why gradually building up what you’re capable of doing is important.
The best lifting technique also depends on what you’re trying to achieve.
For example:
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To reduce pain: Changing your technique might help you exercise more comfortably.
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To lift the most weight: Certain techniques might allow you to lift heavier weights by making the movement more efficient.
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To build muscle: Changing your technique can influence which muscles are being challenged and how they’re loaded.
So, what should you focus on?
Rather than worrying about making every movement look perfect, focus on finding techniques that work for you and your goals.
Training consistently, managing your training load and allowing enough recovery are also important.
Lifting technique matters, but there’s no single way of lifting that’s necessarily best or safest for everyone.
References
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Saraceni et al. (2020). PMID: 31775556
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Verbeek et al. (2011). PMID: 21678349
