Here are some suggestions that may help you avoid an aching back.
When picking up an object, let your legs to the lifting, not your back. The strong muscles and bones of your legs can withstand strain far better than your back.
If your are subject to back pain, as a reminder to squat rather than bend from the waist, keep a small object – such as a short comb or a half dollar – in your shirt pocket. If you bend over, the object will fall out; if you bend your knees to do the task, the object remains in place.
Carry matched loads, equal weight in both hands. Students do well to carry books in a backpack, rather than under one arm. If you’re having back problems, avoid carrying heavy packages or bulky packages even if they’re light. A large package that needs to be supported far from your body can cause more strain than the smaller, heavier one.
Exercise to build up your abdominal muscles. When stomach muscles are flabby, the weight of the abdominal contents is thrown forward, tending to pull the spine with it. Do sit-ups, with your knees bent, not straight. A straight-let sit-up can put a tremendous strain on your lower back.
If you tend to get backaches, ask your physician to recommend a back-exercise program to maintain strength and flexibility. Swimming is an ideal exercise, but brisk walking or running may be more practical.
It’s a strain to keep both feet on the floor when sitting or standing. Sit with your legs crossed, or with a telephone book under one foot.
Make counter-tops at home or work high enough so you needn’t bend. If you must bend for a long time, a low stool less than one foot may relieve the strain on your back. Try never to stay in one position for a long time.
See that your mattress is flat and free of hollows and lumps.
Be comfortable when you drive. Place a small cushion in the hollow of your back, and pull the seat farther forward.