Lifting and bending are often major culprits when it comes to the onset of back pain. Using proper lifting and bending techniques will help reduce stress on the lower spine and help eliminate injuries.

Follow these tips:

When bending and lifting, make sure to bend your knees so that your legs help distribute the weight more evenly. Squat with your chest sticking out forward and your

buttocks protruding out backward. This position keeps your lower back in a neutral, safer position.

Keep the weight close. When you lift and carry a heavy object, keep the weight as close to your body as possible.

Balance your load. Two smaller objects (one in either hand) are easier to carry than one large one, and it also reduces the stress on one side of the body.

Avoid twisting. Twisting when lifting an object can harm your back because it puts too much pressure on the structures of the lower back.

Push instead of pull. Pushing is much easier on your back than pulling. Use your arms and legs to start the push. If you must move a heavy item, don’t do it alone—get someone to help you.