Arthritis Today

How to Avoid Back Injury

Reduce the risk of back pain and injury by following these smart tips.


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

Here are a few other tips to keep in mind during daily activities:

Getting out of bed:

  • Roll on your side and bend both knees toward your chest in a loose fetal position.
  • Push your upper body into a sitting position, legs over the edge of the bed.
  • Stand up, keeping your back straight.

Loading and unloading:

  • Keep loads small and close to you.
  • Keep a straight back, and use your leg muscles to do most of the work.
  • Pivot on your feet to turn around, instead of twisting your upper body.

Shoveling and sweeping:

  • Make sure your feet and the buckle on your belt face your shovel or broom.
  • Keep your feet moving, and stretch with your arms and back.