• If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back
  • Try whenever possible to stimulate your breathing; make sure that you get plenty of fresh air during the day and before sleeping.
  • Stimulate circulation by walking briskly.
  • Control your weight; each additional pound is a burden on your discs.
  • When sitting, choose a seat with good lower back support or place a pillow or rolled towel in the small of your back to maintain its normal curve
  • Keep your knees and hips level
  • When lifting, let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees
  • Hold the load close to your body . Avoid lifting and twisting simultaneously.
  • Maintain the functioning ability of your back muscles by using them often.
  • Ensure good muscle circulation by alternately tensing/relaxing them.
  • Strengthen your back muscles by engaging in a carefully considered exercise programme.
  • Keep your spinal column flexible through the use of mobilising exercises.
  • Try to learn to relax through the help of yoga/gymnastics.
  • Try to improve conditions at work. Often even a minor change such as using a different chair, a footstool, or support for the back can bring perceptible relief.
  • Engage in sports/activity that does not stress the level of accomplishment.
  • Consider yourself first in setting the rhythm of your life.



  • Do not bend forward: Bend your knees and squat, keeping your back straight, to pick up something from the floor.
  • Do not sleep in a sagging bed: The bed need not necessarily be hard; mattresses should be firm and pillows can be used.
  • Do not lift anything that is heavy.
  • Do not travel in a vehicle that would jolt the spine.