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.

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