Some hints to help you avoid back trouble

• Prior to physical activity, spend a few minutes warming up (stretching, etc.)
• Select comfortable footwear. The higher the heel, the greater threat of back pain
• Remember to keep your back straight and bend your knees when lifting. You should let your leg muscles   do most of the work and hold the object you’re lifting close to your body.
• Pushing a large object is preferable—it puts less strain on your lower back than pulling.
• When carrying anything on your shoulder, be sure to switch the weight to the other shoulder occasionally—let your shoulders share the load.
• Avoid sitting or standing in one position for long periods of time.
• When sitting, put your knees about an inch higher than your hips to help reduce the strain on your lower and upper back muscles.
Reference: The Complete Handbook of Health Tips