The old advice to lift with your legs is incomplete. Here's what actually protects you under load.
Backs aren't fragile, and bending isn't dangerous. Most lifting injuries come from load that exceeds what the tissue is currently prepared for, not from a single moment of imperfect form.
Get close to the object
Distance is the biggest multiplier of load on your spine. The same box held at arm's length asks far more of your back than one held against your body.
Brace before you move
A gentle tightening through the midsection, the sort you'd make before someone poked you in the stomach, gives your spine something to work against. Breathe through it rather than holding your breath for a long carry.
Let your hips do the work
Push the floor away and let the hips drive. A fully rounded back under a heavy load is worth avoiding, but a small amount of movement through the spine is normal and not something to fear.
Build capacity, don't just avoid
The most protective thing is a back that's used to being loaded. Avoiding all lifting makes the next unavoidable lift riskier, not safer.
