Tips to avoid straining your back


Most backaches caused by strained muscles and ligaments can be treated with self-care. Other causes need a medical evaluation and treatment specific to the problem.

Here are some lifting “dos and don’ts” to help you avoid straining your back.


High Heeled shoes are one of the most common reasons for backache. Hence wear good shoes with low heels, not sandals or high heels.

If you need to lift an object, stand close to the thing you want to lift.

Always Stand Straight and Plant your feet squarely, shoulder width apart.

Bend at the knees, not at the waist. Keep your knees bent as you lift.

Pull in your stomach and rear end. Keep your back as straight as you can.

Hold the object close to your body.

Lift slowly. Let your legs carry the weight.


Don’t lift if your back hurts.

Don’t lift if you have a history of back trouble.

Don’t lift something that’s too heavy.

Don’t lift heavy things over your head.

Don’t lift anything heavy if you’re not steady on your feet.

Don’t bend at the waist to pick something up.

Don’t arch your back when you lift or carry.

Don’t lift too fast or with a jerk.

Don’t twist your back when you are holding something. Turn your whole body, from head to toe.

Don’t lift something heavy with one hand and something light with the other. Balance the load.

Don’t try to lift one thing while you hold something else.

How useful was this post?

Related Interesting Posts:

Author: Piyawut Sutthiruk

Losing weight will keep you healthy and have a long life. Cheer Up!

Leave a Reply