How to Avoid Back Injury 

Twisting at the waist, especially when bending or carrying something, is a prime cause of back pain and injury. You can reduce these risks by making sure your hips, knees and shoulders always move in the same direction. 

Here are a few more specific movement basics for pain prevention and management to use during your daily activities: 

Getting out of bed: 

• Roll onto your side and bend both knees toward your chest in a loose fetal position. 

• With your hands, push your upper body into a sitting position, and move your legs so they hang over the edge of the bed. 

• Rest a moment if needed, then carefully slide off the edge of the bed until you can firmly place your feet on the floor, hip- to shoulder-width apart . Stand up, keeping your back straight. 

Loading and unloading: 

• Keep loads small. It’s OK to make several trips.  

• Carry loads close to your torso. 

• Keep a straight back as you lift, carry and unload, and use your larger muscles and legs to do most of the work. 

• Take several steps to turn around, instead of pivoting on your feet or twisting your upper body. 

Shoveling and sweeping: 

• Make sure your feet and the buckle on your belt face your shovel or broom. 

• Take steps, walking along with the shovel or broom as you move it. Do not stretch out with your arms and back. 

• When possible, push loads to the side rather than lifting them. 

 Keep these smart movement tips in mind when going about your daily tasks to help keep your back and joints safe.