1. Proper lifting: Many back injuries are caused by improper lifting. When lifting a heavy object, be sure to lift with your knees and hips, not your back. Spread your feet wide apart, and as you lift, keep your lower back arched inward by pulling your shoulders back and your chest forward. Keep the load close to your body and be sure to set it down again in the same manner.

2. Carrying: How you carry heavy objects can be just as damaging to your back as lifting them can be. The important thing to remember when carrying a heavy object is to keep your hips, shoulders and head aligned. Keep the object as close as possible to your body with your elbows tucked into your sides.

3. Sleeping: Believe it or not, how you sleep can also affect back health. Sleeping on your stomach can pull the spine out of place and cause discomfort. The best position for sleep is on your side with your knees bent. If you prefer to sleep on your back, it is sometimes easier on your back to place a pillow under your knees or under the small of your back. A good firm mattress is also better on the back than a soft one that offers less support.

4. Standing: Many of us stand for long periods of time in a day and that can take a toll on back health. If your job requires standing in one place for extended periods, try to have a small step stool nearby so you can occasionally place one foot up on it for brief periods. It’s also a good idea to shift your weight from one foot to the other throughout the day.

5. Sitting: Improper sitting posture can be very harmful to your back. Good back supports and proper chair are important for anyone who sits for long periods. Also, be sure to keep your feet flat on the floor and your weight evenly distributed on both hips. Slouching is a sure way to develop back pain, so pull your chair in close and try to have your work at eye level. Be sure to take short breaks where you stand and stretch your back often throughout the day.

If in spite of all these measures, you find yourself still struggling with back pain, it is a good idea to seek the help of a back pain specialist.

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Barry Lawrence has written several articles for TruComfort, a company that offers an ergonomically designed seat and back support system. For more great articles on how to reduce back pain, check out their blog at www.trucomfort.com/blog