Lifting – What is the safest way?
Squat or Stoop Lift!
The two common ways to lift are either a squat lift or stoop lift. Squat lifting attempts to use the legs by bending the knees and keeping the back straight. Stoop lifting is quite the opposite, where the legs are kept straighter, and the spine bends forward. In the middle of these two lifts are various types of semi-squatting lifts.
Many of us believe lifting without bending your back and squatting using your legs is the safest way to lift. The research has not established that one lifting technique is superior to others. Squat lifting can still cause significant low back flexion even with correct technique (1). Stoop lifting requires more low back flexion, but it is not definite that this will result in heavier loading of the spine (2). A common belief is that the safest way to lift is to avoid low back flexion by using a squatting technique, there is no good evidence to support this belief.
Which lift should I use then?
Squat lifting may be preferable for someone who has back pain aggravated by forward bending. This is common in acute low back pain, thereby using the legs more will avoid too much forward flexion in the back.
Stoop lifting may be better for someone trying to conserve energy, as the big muscles of the legs are not being used making it metabolically more efficient. It also reduces stress on the knees, making it preferable for someone whose knees are sensitive to load.
What we advise regarding lifting?
It is important to understand that injury is caused more by repetitive lifting and poor tolerance by the individual. Initially changing lifting technique to avoid pain can help in the short term to allow healing and reduce sensitivity. In the longer term, an exercise program is required of progressive loading to improve tolerance for their lifting patterns that are currently painful.
If you need help and advice to lift safely and without pain let us help!
REFERENCES
- Aasa U, Bengtsson V, Berglund L, Öhberg F. Variability of Lumbar Spinal Alignment among Power- and Weightlifters during the deadlift and barbell back squat. Sports Biomech. Published online 2019:1-17. doi:10.1080/14763141.2019.1675751.
- Straker LM. A review of research on technique for lifting low-lying objects: Evidence for a Correct Technique. Work. 2003;20(2):83-96.