Preventing Back Pain
Many back injuries can be prevented by learning and practicing proper body mechanics. The following tips can help you maintain your spine’s natural curves in your daily activity:
- Lift smart. Let your legs do the work. Bend at the hips and knees, not the back. Hold the load close to your body. Avoid twisting, and push—rather than pull—objects.
- Sleep smart. Use a firm or medium–firm mattress and pillows for support. When you get out of bed, roll to your side and push up with your arms as your legs fall off the side of the bed.
- Stand smart. Maintain the natural curves of the spine. Engage your abdominal muscles to actively support the spine.
- Sit smart. Maintain the spine’s natural curves by keeping ears, shoulders, and hips aligned.
You can also prevent back injuries by improving your physical condition:
- Exercise aerobically. Regular low-impact aerobic activities can increase strength and endurance.
- Maintain a healthy weight. Excess weight strains your back and abdominal muscles.
- Build muscle strength and flexibility. Core-strengthening exercises help condition your abdominal, back, and hip muscles.
Learn more about common conditions involving the spine:
