Prevention

It’s important to listen to your body and know its limitations, especially in situations when your back is most vulnerable such as when bending, lifting, reaching, and twisting. Take a look at the following tips to keep your back healthy and strong.
Use Good Body Mechanics

• When lifting, keep your feet shoulder-width apart with one foot slightly ahead of the other.
• Squat down, bending at the hips and knees ONLY. Look straight ahead and keep your back straight the entire time.
• If turning, don’t twist. Turn your feet by taking small steps.
• Keep objects you are lifting as close to the body as possible, at the level of your belly button.
  Load and unload at waist height.
• Load and unload at waist height.
• Ask for assistance when necessary.

Stay In Shape

• Maintain muscle strength, flexibility and normal weight.

Wear Appropriate Shoes

• Prolonged standing and walking on hard flooring puts stress on the back. Wear comfortable shoes that are good shock absorbers.

Maintain Good Posture

• Bad posture while sitting hours in front of computer or in the car can put added stress on your back. Your spine is properly aligned when it’s straight.
• If sitting at a desk all day, be sure your chair provides good back support and keep your feet flat on the floor. To improve back support in a chair, roll a towel or put a small pillow behind your lower back for added support.

Experiencing back pain? Find an NYC Health + Hospitals patient care location near you.