• Body Mechanics
  
• Keep Your Back Healthy and Strong
  
• Where Back Pain Begins
  

Body Mechanics

To help avoid back pain, you can improve your physical condition and learn and practice proper body mechanics.

Stand smart - Maintain a neutral pelvic position. If you need to stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back.

Sit smart - Choose a chair with good low back support, arm rests and a swivel base. Consider placing a rolled towel or pillow in the small of your back to maintain its normal curve.

Lift smart - Let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold items close to your body. Avoid lifting and twisting at the same time. Ask for assistance if the object is heavy or awkward.

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Keep Your Back Healthy and Strong

Exercise - Regular low-impact aerobic activities can increase strength and endurance and allow your muscles to function better.

Build muscle strength and flexibility - Core strengthening exercises help condition your abdominal and back muscles so that they work together. Flexibility in your hips and upper legs help align your pelvic bones to improve how your back feels.

Maintain a healthy weight - Carrying extra weight puts strain on your back muscles. If you're overweight, trimming down can help prevent back pain.

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Where Back Pain Begins