Low back pain caused by improper lifting is a common occurance in the work place and home enviornment. Maintaining a health back througout life can be achieved by carefully paying attention to your lifting technique and regular exercise for good phyiscal fitness and strength. Follow these 10 simple steps to help avoid pain caused by lifting.

1. Before lifting any object, make a plan and clear the path of any objects that could potentially cause problems.

2. Know the size and weight of your load. Are you able to get a good grip on it and does the box or object have handles. If the object is too heavy, consider a team lift.

3. Get your body as close as possible to the object that you will be picking up.

4. Make sure you have secure footing. You should have a solid base of support, with your feet shoulder width apart.

5. Bend your knees and keep your spine straight. Practice the movement before picking up the object.

6. Tighten your stomach muscles. Abdominal muscles will act as a corsett, keeping your back in good lifting position and decreased forces on the spine.

7. Once the object is lifted, keep it as close as possible to your body.

8. Do not twist your body. Move your feet and turn your whole body, keeping your spine straight.

9. If you will be doing a lot of lifting in one day, alternate with lighter tasks throughout the day, giving your back a break.

10. Try to avoid carrying the object more than 10 feet. If you have to go further, consider a team lift or the help of a cart or dolly.

By following these techniques you can help keep your spine feeling younger and you feeling healthier.