One, two, three lift
With your feet shoulder-width apart, bend at the hips and knees. Grip the load firmly and hold it close to your body, tighten your stomach muscles and use the strong muscles of your legs to lift. Keep your back as straight as possible, and gently breathe out. Avoid twisting — turn by using your feet, not your back.
Stand tall, think tall
Chest lifted, shoulders relaxed, chin tucked in and head level. Posture should be stable, balanced and relaxed when sitting, walking or standing.
Sitting
Don't stay seated for too long — ideally no more than 20 minutes. Stand up, stretch and walk around. The right back support will also help. Also ensure that your workstation and computer are correctly positioned.
Stay in shape
Having a healthy body weight puts less strain on your back. Correct back and abdominal exercises can help keep your back flexible and strong.
Sleeping
Your mattress and pillow should be firm enough to support your natural shape. Too many pillows can cause neck strain. If you have trouble sleeping try lying on your side with your knees bent and a pillow between your knees.
Driving
Good support from your car seat will help prevent back pain. If you need lower back support, use a lumbar support or a rolled-up towel. Take regular breaks on long trips and have a walk and a stretch.
Take notice of early warnings
If you feel an ache or discomfort in any part of your body, check your posture, take a break, and if the pain persists, see a health professional.
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