The anatomy of your low back contributes to spine stability when you lift.

• Spine stability is maximized by using the neutral, power position of the back.
• The TLF (thoracolumbar fascia) helps keep the back in neutral and augments the power generated by the back muscles
• The multifidus and TA (transverse abdominal) muscles coordinate their actions to grip and hold and to guide and control the spine as you lift.
• Bending at the hips and knees helps keep your spine in the power position for lifting.

Give your back an added advantage whenever you lift.

• Lower your center of gravity by keeping your feet apart.
• Keep the load you are lifting close to your body.
• Avoid positions where your back is twisted or bent as you lift.

Keep the eight rules of lifting in mind whenever you must lift.

1. Plan and prepare.
2. Use a wide base of support.
3. Keep the load close.
4. Use the neutral spine position.
5. Engage your core muscles.
6. Lift with your legs.
7. Avoid twisting.
8. Get help if needed.

Lifting belts are not supported by modern research.

• Scientists still haven't proven that lifting support belts reduce the chances of injury.
• Lifting belts should not be relied upon to protect against back injuries in the workplace.
• They may be of some help for patients who've had an episode of back pain or injury and who are returning to jobs that involve heavy and repeated lifting.
• Reliance on a lifting support belt can cause the trunk muscles to weaken.

Lifting support belts have several drawbacks.

• They can create a false sense of security.
• They haven't been proven to remind workers how to keep their backs lined up for lifting.
• They can cause atrophy and weakness in the back and abdominal muscles.
• Worn improperly, they heighten the risk for back injury.
• People can become psychologically dependent on them.

Lifting becomes a risk factor for back pain only in certain conditions.

• When the lifter uses poor technique.
• When loads of unexpected or unknown weights are lifted.
• When lifting has to be repeated, especially with loads over 50 pounds.

Other factors also make lifting a risk for back pain.

• Abusing tobacco.
• Being overweight.
• Feeling stress about work.
• Feeling dissatisfied with your job.
• Worrying that you'll get hurt lifting at work.