Almost 80% of adults are suffering from back pain at some point in their life … To prevent them, there are some rules of posts that followed, will help us to avoid their repetition and aggravation.

We have to take into account the posture during the day to household activities, which involve: lifting, carrying weights, bending, shooting, pushing, and during sleep.  
 
1. Seat position – choose a chair that is right for your height, with lumbar support for back support, feet should be supported by floor; do not keep them hanging above the floor!  
Seat position is very important when working in the office or at a table.  
 
2. Stand position – If you need to stand or walk more, than you need to wear shoes with low heels to maintain the normal lumbar spine curvature.  
For reducing back’s overload, the secret is to lift one leg higher than the other. For example, when waiting for the bus, lift one leg on something, and frequently change position with each foot.  
To work to reduce pressure on the back because of prolonged standing rule, put one leg on a wooden chair or a step below the work surface.  
 
3. In bed – rest must take place on a firm hard bed; the most relaxing position is lying on back with your knees bent. Getting down from the bed must be done on one side, pulling his knees up, and then supporting legs on the floor.  
 
4. Car driving – If the car seat backrest is too deep and if it does not support properly, fill the space with a small pillow or something similar. Correct position at the wheel supposed to be with the knees located above the hips. If it’s not like this, pull the seat forward and, for extra comfort, place a small pillow under your thighs. If you need to drive regular long distances is very useful to stop and take exercise to counteract prolonged stress. By getting out of the car, the body has to be rotated in the direction of the open door, feet will be settled on the ground and then the body will be lifted up.  
 
5. Carrying weight – if you have to carry something heavy, you must balance your body, leading two lower weights than one heavier – e.g., go shopping with two smaller bags instead of a big one. If the weight cannot be divided, take it by keeping it tight in your arms  
 
6.Raising weights – If you need to raise weights loads you have to do it as follows whether they are big or small:

  • Stay near the object to be lifted and keep your knees relaxed. Remember that movements must begin bending the knees, not the head.
  • Grasp the subject. Keep your body well balanced by distancing your feet. One of the legs will fall automatically to the front than the other. Start to lift the weight by straightening the knees – in this way  you’ll use the strong muscles of the legs. Lift gradually, easily and without any hitch, keeping the object close to body and back straight (which is not necessarily vertical). Do not roll your back! Use feet as the pivotal turning. If the weight is too heavy, ask for help!  
     

7. Pulling and pushing – While keeping your back straight (though not necessarily vertical), bend your knees with the hips down and use leg muscles less than arms in order to move the object. Do not forget: Pushing is less demanding as pulling back.  
 
8. Taking something from an upper level – If you need to take up objects, do it with your knees slightly bent and chin brought toward chest. If this is not possible, use a chair or a step. Avoid excessive stretch.