Table | Stanford Health Care

1 Keep Your Back Strong
1 Know how to lift safely. Never bend over an object at the waist; lower your body by bending at the knees. Keep the object close to the body. Good posture also helps to reduce strain on the spine. When sitting, tip weight forward on the pelvis instead of leaning back; draw chin back instead of jutting jaw forward. Exercise in ways that strengthen your back muscles, warming up slowly before beginning. Developing core muscles also supports a strong back. A supportive mattress and pillow you sleep on can be beneficial to spine health. Think about what kind of shoes you wear—and how you carry a purse or shoulder bag. Wearing high heels and carrying a heavy bag on the same shoulder can contribute to stress on the spine. Alternate between sitting and standing during the day. Maintain a healthy weight.

Know how to lift safely. Never bend over an object at the waist; lower your body by bending at the knees. Keep the object close to the body.
Good posture also helps to reduce strain on the spine. When sitting, tip weight forward on the pelvis instead of leaning back; draw chin back instead of jutting jaw forward.
Exercise in ways that strengthen your back muscles, warming up slowly before beginning. Developing core muscles also supports a strong back.
A supportive mattress and pillow you sleep on can be beneficial to spine health.
Think about what kind of shoes you wear—and how you carry a purse or shoulder bag. Wearing high heels and carrying a heavy bag on the same shoulder can contribute to stress on the spine.
Alternate between sitting and standing during the day.
Maintain a healthy weight.