•  Sit comfortably. Breathe deeply. Tighten and relax each muscle of your body from head to toe. Hold each muscle tight for five seconds and then relax.

•  Picture relaxing scenes and go there in your mind.

•  Wear good shoes (not sandals) with low heels.

•  Stand close to the object.

•  Plant your feet squarely, shoulder width apart.

•  Bend at the knees, not at the waist. As you lift, slowly straighten your knees.

•  Hold the object close to your body.

•  Lift slowly. Let your legs carry the weight.

•  Get help or use a dolly to move something that is too big or very heavy.

•  Don’t lift an item that is too heavy. Get help or use a mechanical lifting device.

•  Don’t lift anything heavy if you’re not steady on your feet.

•  Don’t bend at the waist to pick something up.

•  Don’t arch your back when you lift or carry.

•  Don’t lift too fast or with a jerk.

•  Don’t twist your back when you are holding something. Turn your whole body, from head to toe.

•  Don’t lift something heavy with one hand and something light with the other.

•  Don’t try to lift one thing while you hold something else. For example, don’t pick up a child while you are holding a grocery bag. Put the bag down and lift the bag and the child together.

•  Get close to the object you are reaching for.

•  Use a sturdy step stool or a ladder to reach higher than your shoulders. Or use a tool made for reaching things.

•  Tighten your stomach muscles.

•  Let your arms and legs do the work.

•  Turn your whole body to move the object.

•  Don’t stretch your back or overstretch your arms to reach an object.

•  Don’t twist your upper body.

•  Sit on chairs that are low enough so both of your feet are flat on the floor or use a footrest. Keep your knees level with your hips.

•  Sit against the back of the chair.

•  Use a lumbar support or rolled towel for lower back support.

•  Take frequent mini-breaks to walk, stretch, and change your activity.

•  Don’t slouch.

•  Don’t lean forward and arch your back in a chair that’s too high or too far from your desk.

•  Sleep on a firm mattress or surface.

•  Get comfortable when you lie down or sleep.

•  If you sleep on your back, keep your upper back flat, but your hips and knees bent. Keep your feet flat on the bed. Tip your hips down until you find the best spot. Put a pillow under your knees if that feels good to you.

•  If you sleep on your side, keep your knees bent. Put a pillow between your knees.

•  When you get up from bed, move slowly, roll on your side and swing your legs to the floor. Push off the bed with your arms.

•  Avoid soft, sagging mattresses.

•  Don’t sleep on your stomach.

•  When standing for long periods, prop one foot up.

•  Shift your weight from one foot to the other.

•  When standing and walking, keep all 3 curves of the back balanced and the ears, shoulders, and hips aligned.

•  Wear low-heeled, comfortable shoes.

•  Use proper posture. (Head high, chin tucked, and toes straight ahead.)

•  Don’t stay in one position too long.

•  Don’t bend forward when your legs are straight.

•  Don’t walk with poor posture.

•  Avoid high-heeled or platform shoes.

•  Keep your knees level with your hips. Adjust the car seat forward, if you need to.

•  Sit up straight and keep both hands on the wheel.

•  Use a lumbar support or rolled towel for lower back support.

•  Don’t sit too far from the wheel. Stretching for the pedals and steering wheel strains the back.

•  Get regular physical activity.

•  Stretch before and after you exercise or work.

•  Don’t smoke. If you smoke, quit. Smoking increases the risk of osteoporosis. It also slows the healing of damaged disks of the spine.

•  Reduce emotional stress that causes muscle tension. Learn to deal with stress.

•  Over-the-counter (OTC) pain relievers. Examples are acetaminophen, aspirin, ibuprofen, ketoprofen, and naproxen sodium. These relieve back pain, but only for a short time. All but acetaminophen also reduce swelling and are called NSAIDs†. This stands for nonsteroidal anti-inflammatory drugs.

•  Prescribed NSAIDs† and other medicines, such as muscle relaxants.

•  Back pain spreads to the chest, neck, arm, or lower jaw.

•  The pain started in the chest and moved to the upper back.

•  The pain follows a fall or impact injury to the back.

•  Back pain occurs with passing out, lightheadedness, or difficulty with balance or coordination.

•  You can’t move due to the pain or it is hard to move an arm or a leg after a fall or back injury.

•  A new loss of bowel or bladder control occurs with back pain.

•  Back pain occurs with severe abdominal or pelvic pain.

•  A “tearing” type of pain is felt in the back or a pulsating mass is felt in the abdomen.

•  Loss of sensation is felt in the rectal area.

•  Severe back pain occurs for more than 7 days or the pain travels down a leg below a knee.

•  Weakness, numbness, or tingling in the feet or toes occurs with back pain.

•  Back pain occurs with: Pain, burning, or itching when you urinate; increased urge to urinate;  urinating often; foul-smelling urine; or blood in the urine.

•  An unusual discharge from the vagina or urethra occurs with back pain.

•  A sharp pain is felt in a buttock and may spread to the thigh, knee, or foot.

•  Back pain occurs with: A fever; nausea or vomiting; a skin rash; or mild to moderate abdominal or pelvic pain.

•  Pain increases with moving, coughing, lifting, or straining.