How to Prevent Back Pain

These articles are for general information only and are not medical advice. Full Disclaimer. All articles are compliments of the AAOS

Four out of five adults will experience significant low back pain sometime during their life. Work-related back injuries are the nation’s number one occupational hazard, but you could suffer back pain from activities at home and at play, too.

Are You at Risk?

You are most at risk for back pain if:

Your job requires frequent bending and lifting
You must twist your body when lifting and carrying an object
You must lift and carry in a hurry
You are overweight
You do not exercise regularly or do not engage in recreational activities
You smoke

If you are a caregiver for an ill or injured family member, you are at greatest risk for back pain when:

Pulling the person who is reclining in bed into a sitting position
Transferring the person from the bed to a chair
Leaning over the person for long periods of time

The American Academy of Orthopaedic Surgeons has developed tips to help you reduce your risk of back pain. Whether you are lifting and moving a person or a heavy object, the guidelines are the same.

Plan ahead what you want to do and don’t be in a hurry
Spread your feet shoulder-width apart to give yourself a solid base of support
Bend your knees
Tighten your stomach muscles
Position the person or object close to your body before lifting
Lift with your leg muscles. Never lift an object by keeping your legs stiff, while bending over it
Avoid twisting your body; instead, point your toes in the direction you want to move and pivot in that direction
When placing an object on a high shelf, move close to the shelf. Do not stand far away and extend your arms with the object in your hands
Maintain the natural curve of your spine; don’t bend at your waist
When appropriate, use an assistive device such as a transfer belt, sliding board or draw sheet to move a person
Do not try to lift by yourself something that is too heavy or an awkward shape. Get help