Help protect your back by moving with a little thought and using these back tips:
- Keep your feet shoulder-width apart for stability when moving or working. Stand evenly on your two feet.
- Practice feeling your center of gravity in your abdomen. Many people try to move from their upper bodies, which is less efficient than moving from your pelvis, hips, and abdomen. Practice strengthening exercises for your abdomen. (No sit-ups please! Read this interview with a personal trainer about abdominal exercises). Take a class or ask for advice from an exercise instructor or specialist.Also, consider pilates, which focuses on creating a strong inner core that helps support your back and the rest of your body. Many people also find yoga exercises helpful.
- To lift a heavy object, stand close to it. Squat and use your legs to lift it, keeping your back upright and the object close to your body. Avoid twisting as you lift.
- Kneel down on one knee to retrieve something from the floor.
- When reaching for an object overhead, keep your shoulders and hips facing it — don’t twist.
- Choose an office chair that supports your back or use other back care products as needed.
- If you have a desk job, make sure you get up and move around as much as possible. Also, make regular exercise a priority (walking is great) in your back care program.
- Here's more information on this site: back stretches and and back exercisesback massage techniques.