“Bend Your Knees, Not Your Back”: The Importance of Preserving Your Joints

My dear Grandma Judith always had a saying: “Bend your knees, not your back.” She wasn’t a doctor, a personal trainer, or a physical therapist — she was just wise. And after doing what feels like a thousand squats, I’m beginning to realize that Grandma was onto something important. Sure, she was probably talking about picking up a basket of laundry or kneeling down to garden, but it turns out her advice holds true for a whole lot more.

Recently, I decided to get back on track with my weight loss journey. COVID habits stuck around a little longer than I’d planned, and I found myself feeling sluggish, ready for a change. The journey back to health started just as I thought it would — hitting the gym, shedding pounds — but I ran into a problem I hadn’t anticipated: my knees. They began to show visible signs of wear and tear — popping, aching, and making me reconsider Grandma’s advice with a lot more urgency.

As I pushed myself back into workouts, I quickly realized that losing weight wasn’t my only challenge — the condition of my joints, especially my knees, was becoming a much bigger issue. It made me take a closer look at not just my form in the gym, but also my lifestyle and habits outside of it. Preserving our joints is something that all of us — whether we’re weightlifters or simply trying to stay active — should take seriously.

The Value of Good Form: Protecting Knees and Back

Let’s start with the obvious: form matters. It’s the difference between feeling strong after a workout and walking out with an injury that could sideline you for weeks or months.

When you’re lifting weights, proper form isn’t just about looking like you know what you’re doing — it’s about keeping your body safe. For the knees, this means making sure they’re always aligned properly. When squatting, for instance, the knees should track in the same direction as your toes, not caving inward, which can place a ton of stress on the joint. And Grandma’s advice about bending your knees, not your back? It’s gold when it comes to deadlifting or picking anything up. Your back muscles aren’t made for that kind of strain — your legs are.

The key to protecting your back and knees is to distribute the load properly, engage the right muscles, and avoid any sudden, jerky movements. Good form is about being mindful of how your body moves and making sure each part is doing its job without overworking or risking injury.

Diet Matters: Anti-Inflammatory Foods for Joint Health

I also learned that what you eat plays a significant role in joint health. Chronic inflammation can wreak havoc on the joints, leading to stiffness, pain, and wear over time. Adopting an anti-inflammatory diet can help reduce the stress on your knees, back, and other joints, making movement more comfortable.

Some great anti-inflammatory foods include:

• Fatty Fish (like salmon and mackerel): High in omega-3 fatty acids, which help reduce joint inflammation.
• Leafy Greens (like spinach and kale): Rich in antioxidants, these veggies help fight inflammation.
• Berries: Strawberries, blueberries, and blackberries are packed with antioxidants that have powerful anti-inflammatory effects.
• Turmeric: Adding this spice to your meals (along with black pepper to boost absorption) can help reduce inflammation thanks to curcumin, its active compound.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are great sources of healthy fats that combat inflammation.

Limiting or avoiding processed foods, added sugars, and trans fats can also make a big difference in keeping inflammation at bay.

Mobility, Stability, and Flexibility: Keeping Your Joints Nimble

When it comes to preserving joint health, mobility, stability, and flexibility training are crucial.

• Mobility is all about making sure your joints can move freely in their full range of motion. Exercises like hip circles, cat-cow stretches, and shoulder rotations are excellent for maintaining mobility.
• Stability focuses on ensuring your joints can support you without unnecessary movement. It helps prevent injuries by keeping everything in place as you move. Single-leg exercises like single-leg deadlifts or standing on one leg can help improve stability in the knees and ankles.
• Flexibility training keeps your muscles from becoming too tight, which helps reduce the strain on your joints. Yoga and dynamic stretching are both fantastic for this. Stretching your quads, hamstrings, hip flexors, and calves regularly will keep your knees happier and more mobile.

For the knees, exercises like glute bridges and clamshells are perfect for strengthening the surrounding muscles, providing better support for the joint. For the back, incorporating gentle spinal twists, child’s pose, and hip flexor stretches can make a huge difference in comfort and flexibility.

Resistance Training and Resistance Bands

Another important tool in preserving your joints is resistance training — particularly resistance bands. Resistance bands are a great way to strengthen the muscles around your joints without putting too much pressure on them. They’re gentle, effective, and versatile.

For example, using a resistance band around your thighs while performing squats helps engage the glutes and take some of the strain off your knees. Similarly, banded lateral walks are excellent for strengthening your hips and glutes, which in turn provides better support for the knees.

Resistance training with weights is also crucial, as it builds the muscles that support your joints, making them more resilient. Strengthening the quadriceps, hamstrings, glutes, and core can help distribute pressure more evenly, protecting both your knees and back. The key is to start light and prioritize good form, gradually increasing the weight as your strength improves.

Moving Through Life: Mindfulness Beyond the Gym

It’s not just about what we do in the gym — preserving our joints is about how we move in our daily lives. Whether you’re picking up a box, bending down to tie your shoes, or reaching for something on a high shelf, think about Grandma Judith’s words: bend your knees, not your back. Be mindful of how you’re moving, where the load is, and whether your joints are positioned in a way that protects them.

If you’re lifting something heavy, hinge at the hips, keep your chest up, and use your legs to power the movement. When carrying something, hold it close to your body. These small adjustments make a big difference in keeping your back, knees, and joints healthy and strong.

Keep Showing Up for Yourself

My knees have seen their share of challenges — from a thousand squats to a little wear and tear — but they’re still moving, still working hard, and still taking me forward. And that’s the thing about fitness and health — it’s about consistency, about taking care of yourself one day at a time, in small but meaningful ways.

Just like my Grandma Judith always said, “Bend your knees, not your back.” It’s advice that goes beyond picking up heavy items. It’s about being mindful, taking care of your body, and knowing how to move in a way that preserves your health and allows you to keep showing up for yourself, day after day. Whether you’re in the gym, lifting weights, or just moving through life — keep your form, protect your joints, and take care of yourself.

Love you, Grandma.