#3 Lifting
Lifting is where some back problems start or first get noticed. Use your legs and knees to lift, not the back. If you need to lift something heavy, keep your back straight and not turn or twist. If possible, find another person to help with those heavy objects and save your back the strain.
#4 Sitting Posture
If you sit a lot, ergonomics is key. Think about your posture and the chair your sitting in. You want something with armrests that swivels and support your low back. Sometimes rolling up a towel and placing it in the low back area of your chair will help. Make sure to get up regularly and take breaks.
#5 Standing
When standing, always pay attention to your posture, don’t slouch, and try to keep your back in an upright straight position. Regularly adjust your weight so that you put it on each foot. You can also try to lift one foot onto a higher surface and then switch feet often. The better posture, you have less strain on your back.
#6 Weight
Being overweight puts extra stress on your back muscles and weakens your core. In most cases, simply losing a few pounds will improve your back pain, especially in your lower back. This is a catch-22; your back hurts, so it’s hard to exercise to lose weight, but you need to lose weight to improve your back pain. Start slow with your diet, then build up with exercise.
