Get Back to Your Back – 20 Body Tips and Fitness to Prevent Back Injury

Do you remember in your childhood some of these back posture-advices told by your mom or dad? Sit correctly on the chair, flex your knees when lift a weight, stand up straight.
But no, you were a super-hero and you didn’t need them!

As time goes by, you discover that you’re a real person and you can have potentially back problems for not have listened at that time.
Back Posture and FlexibilityThe difficulty is that you can develop bad habits with weakened or stiffness muscles.
Since I was a teen I had some back pains for a bad back posture and a little of scoliosis. The “back doctor” told me that I had to improve my muscles, avoid overweight not matter what you eat to reduce or stay away from low back pains in the future.
From that moment, I began to do some back exercises.

Foodies tend, occasionally, to gain weight (live to eat or eat to live? I don’t have the answer yet…) and they haven’t a healthy weight.
If I add the word exercise (I know perhaps you’re thinking, are you kidding me?) the result could be back injuries in more or less degree.
Certainly not only the food can be the trouble, being active – doing gradual and progressive stretching– lets have a better back flexibility.

Well, continuing with health and wellness tips, I want you take notice about your back!
In order to minimize back pains is necessary to follow back trainings that will help you to break unhealthy habits.

How to Prevent Back Pains & Injuries – 20 Tips

1. Never lift a heavy object higher than your size

2. Duck flexing your knees and waist

3. Do a small test of the object before lift it and be sure you can lift this weight

4. Avoid transporting weights not correctly balanced

5. Keep the heavy object near to your body

6. Do not move heavy piece of furnitures

7. Push, if it’s possible, instead to pull when moving heavy objects

8. Avoid sudden movements that can produce muscle-fatigue

9. Learn to have, in every position, the head straight continuing as a prolongation of the spinal column

10. Exclude soft beds and armchairs

11. Never lean forward without bending your knees

12. Avoid bad postures in front of the TV or screen

13. Do not slouch when standing and sitting

14. Contract you abdominal muscles frequently to help to your low back

15. In back exercises, avoid extreme twist movements or extensions of the spinal column

16. Try to avoid high heeled shoes, worsen your posture and produce fatigue

17. Sleep trying to have in line neck and spine, control the quantity of your pillows

18. Stand up straight (head up, chin inward, back and pelvis straight)

19. When reading a book or magazine, avoid leaning forward – this strength the neck muscles

20. Stretch to enhance abdomen and back flexibility often

I struggle till today with some of them in order to avoid or diminish back injury, but how about you? Any back tips or experiences to share? Waiting for your comments.

Note: I’ll be off-line next week for a little break. I won’t enjoy-reading other blogs & sites but I’ll be back with you soon πŸ™‚

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Photo Credit by Alejandra Mavroski


Gera is a techie & foodie passionate about how to succeed in social media. He focuses also on successful blogging tips and food connections. You can connect with him on Google +. Subscribe to his Free WPulsar Newsletter about WordPress Plugin & Theme Reviews, Blogging and Social Media.


I totally agree with you on not wearing heels. They are also so bad for your feet! It can cause pinch nerves in your feet and as well as your legs!

Allen of EOL

Good tips! I hurt my back recently because I tried to lift a sleeper-sofa that I shouldn’t have.


Thanks to you Gera, I am sitting up straighter today πŸ™‚ But… I can’t live w/o my high heels!

Rosa's Yummy Yums

Thanks for the tips! It is important to take care of one’s back…




Thanks for the tips Gera and have a great vacation!


Thanks for the great tips Gera. #13, I do have a very good posture when standing, walking, but not when I am sitting. I tend to slouch a lot!


My husband has had a lot of back trouble in the past year. I have to pass these tips along to him. Thanks!


I have a bad back due to using laptops and carrying them to and from work for years. I agree with all of your tips but the heels are hard to give up!


Women wearing heels, can have potential sprains more often also πŸ˜‰

@Allen of EOL
I hurt myself, not long ago for a similar situation but with a heavy curtain!

I know know that high heels look nice πŸ™‚

@Rosa’s Yummy Yums
Glad you find useful these tips πŸ™‚

You really know this back problem. I expect you a total recuperation soon. Thanks! πŸ™‚

@Heidi from Savory Tv
Yeah Pilates is a wonderful exercise not only for your back!

Elra you should correct when sitting, me too! I tend to slouch sometimes, so I must control this position πŸ™‚

Happy this article will possibly help to your husband πŸ™‚

@Lorraine @NotQuiteNigella
When you carry often objects perhaps not too heavy, with enough time your back can feel pain. I understand you about the heels LOL!

@5 Star Foodie
Carrying kids is source of back problems but inevitable. I must carry my little daughter also; stretches always help a lot. Good trip to you too πŸ™‚


Thanks for these tips. Never had a back problem until now, but I should be aware of these tips.


I don't wear heels.. but do need to take time & work on some of the other things.. a little a day goes a long way i guess.

Femin Susan

Thanks for the tips. If back pain comes I make them run away with your tips.


I can’t part with my high heels!! I do some yoga like the cat stretch and it really helps my back when it feels sore. Thanks for all the tips. Are you going on a va-cay? Have a wonderful time!


Great post, I have been trying to improve my posture lately.

Tangled Noodle

Many thanks for these tips, Gera! I do weightlifting exercises such as squats (with Olympic bar only) but find myself even more careful about my form as I get older! 😎 Looking over the list, I pretty much follow most of them but it’s always a good thing to have a reminder!

Carolyn Jung

Take pilates. It strengthens your core muscles, so back problems become a rarity or thing of the past.


I hope you never have one, really πŸ™‚

Some of them are simple to remember and to put in practice immediately πŸ™‚

@Femin Susan
They’re useful tips. Thanks for coming by!

The high heels are a common women problem lol! Yoga is great in all senses. Yes some break-days only. Thanks Reeni πŸ™‚

Happy you like it, thanks so much πŸ™‚

@Tangled Noodle
Wow weightlifting exercises!! Never tried this type of gym but I know that you must take care of your back with these type of exercises. Thanks for stopping by!

@Carolyn Jung
Pilates is very good for your back and all muscles!

Really expect some these tips are helpful for your dad! I noticed just today your change πŸ™‚


OK, I should’ve read this last Monday before I hurt my back at the gym, LOL. I have always had that superman complex and this is the second time I hurt myself. Dumb mistakes, I know, and they hurt like hell πŸ™


I love heels, but only wear them when needed! Thanks for the great tips!


Ohh Ben I should have published this article some time ago LOL! Really hope your back go to normal soon and keep up your wonderful recipes πŸ™‚

You’re’ very welcome! πŸ˜€

@Sarah Herman
It seems that heels are constant issue between women! Thanks for coming by πŸ™‚


I find the older I get, the more my back aches. Stretching and yoga help, but not nearly as much as maintaining great posture and using your center of balance even when you’re not exercising.


Thank you for posting this because I have had serious back issues and the older I get the quicker it seems to hurt me so these tips are very helpful!


as you wrote about you having scoliosis….i have a query.
my 8 yr old daughter who is a frederick's ataxia patienr n now completely bed ridden n immobile has an advanced scoliosis n it's progressive…can i do something for that ( modern medicine has no answers apart from surgery).
and secondly as i am the one who takes care of her full time ( including lifting her frequently), my backache has become chronic…..i do stretching etc, n some of your suggested exercises too….( though not very regularly)..can you suggest something needed for a person who has to lift wt. in both her arms frequently ( like i lift my daughter)?


and thanks for all the tips …i came here first time through Rebecca's blog, reading the guest post.



So so sorry to hear that about your daughter πŸ™
I'm not a doctor so I can't speak about the frederick's ataxia, a complex case.
I can speak, out of traditional medicines for my experience in my family that in cases with no-answer from the modern medicine, I've had good results with others. I'd suggest trying both reflexology and acupuncture.

About the backache you've, the better is to strengthen your legs (especially your the quadriceps) because they must support all the weight (not your back). When you lift her and you incline your back, the quadriceps aren’t working as they should. You'd use your legs as a spring, folding them a little.
Improve the lumbar and very important the abdominals (with exercises) because both help in great manner when you lift your daughter.
Hope these humble tips can help a little.
Thanks a lot for coming by!

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