Which muscle group is commonly targeted to prevent low back injuries during lifting?

• A. Calf muscles
• B. Core muscles (transversus abdominis, multifidus, obliques) with hip hinge emphasis on glutes and hamstrings.
• C. Biceps brachii
• D. Pectoralis major

Answer: (B)

Preventing low back injuries during lifting hinges on stabilizing the spine and delivering movement from the hips. The muscles that do this best are the core muscles—transversus abdominis, multifidus, and obliques—working in concert with the glutes and hamstrings to control the hip hinge. Transversus abdominis and multifidus help brace and stabilize the spine, creating a solid foundation so the spine doesn’t flex or shear under load. The obliques assist with bracing and resisting rotational and lateral forces that can occur during lifting. The glutes and hamstrings are responsible for extending the hips as you hinge, so the load is transferred from the lower back to the hips and legs rather than piling onto the lumbar spine. This coordinated action allows you to maintain a neutral spine and efficiently transfer force through the posterior chain, which is the main strategy for protecting the back during lifting. In contrast, muscles like the calf muscles, biceps brachii, or pectoralis major are not the primary defenders of spinal health in this task; they contribute to other movements but don’t as directly support stabilization and load transfer at the lower back. Practical cue: brace the core, keep a neutral spine, and hinge at the hips while engaging the glutes and hamstrings to lift.