Helpful Tips for a Healthy Back

Protecting your back from injury and avoiding back pain is as simple as adopting some minor changes in the way you perform common, everyday tasks.

• Never bend from the waist, always bend the hips and knees.
• Never lift a heavy object higher than your waist.
• Always face the object you wish to lift.
• Hold objects close to your body. Never carry anything you cannot handle with ease.
• Wear shoes with moderate heels. Avoid changes from high to low heels.
• Put a footstool under the desk or places where you stand for long periods of time. Using this takes pressure off the lower back when sitting or standing.
• Do not stoop or stretch when placing items on shelves. Raise the objects you want to place to hip level.
• Use your abdominal muscles to flatten your lower abdomen. Strong abdominal and buttock muscles help support the lower back structure.
• Avoid sitting on soft chairs or lying on couches or beds. This distorts the alignment of the spine.
• If you sleep on your side, place a pillow between your knees.