Is bending to lift bad for your back?

There’s long been debate over whether bending and lifting cause disc herniations. Some believe these movements are risky, while others say our spines are built to handle them. So, who’s right?

Self-Managing Lower Back Pain In Strength Training And Life By Chris Kershaw – Chris Kershaw Strength

The Case for Caution

Research shows repeated bending and lifting can contribute to disc herniations. When you bend forward, the pressure in your spinal discs shifts backward. Add lifting, and the load increases further. Over time, this can cause the soft centre of a disc to press through its tougher outer layers, leading to a herniation.

This has led to advice like “keep your back neutral” or “lift with your legs” to reduce strain.

The Other Side of the Story

Critics argue that avoiding bending and lifting isn’t a perfect solution. Straight-backed lifting increases muscle fatigue and shifts force elsewhere, creating other risks. Plus, some spinal flexion is inevitable, even with ideal technique, and they complain that laboratory based experiments on the spines of deceased animals are not good experimental models.

They also point out that moderate movement helps maintain disc health, while avoiding it entirely may weaken the spine over time.

The Third Way

Pilates prepares your body for the real world—bending, lifting, and all and gifts you with a range of movement strategies, helping you to avoid overuse. It also helps you feel confident in your ability to move safely, reducing the fear of injury that often leads to over-protection of the spine. Perhaps if the task is too repetitive, or too heavy, there simply isn't a safe way to do it by yourself. Perhaps it's best to consider alternatives, such as spacing out such actions over time, using tools to lighten the load, taking breaks for rest, or asking for someone to help when you have something heavy to lift.

With the right preparation and a thoughtful approach, you can move with confidence, protect your spine, and keep your body ready for whatever life throws your way.

If you want to geek out over the science behind your disc health, click here.

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