Suffering from back pain? Four effective strategies to find relief

2. Proper lifting techniques

Many cases of back pain result from incorrect bending, pushing, lifting, or pulling while stooping. If you need to lift a heavy object, follow these guidelines to protect your back:

• Ensure you have a stable stance.
• Hold the object as close to your body as possible, keeping your back straight. Tilt your pelvis, tighten your abdominal muscles, and hold your breath as you lift.
• Use your legs to lift. Bend your knees, grasp the object, and straighten your legs while lifting. Keep the weight pressed against your body throughout the motion.
• Avoid simultaneous lifting and twisting. If you must turn, pivot your entire body by taking small steps rather than twisting your upper body alone.

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