Maintaining one position for a long period of time, such as in typing or bending over at work may cause chronic back strain. Learn to sit and bend without strain. Weakness of muscles from lack of exercise is another important cause of backache. Vigorous outdoor exercise that brings into use all powers and movements of back can gradually correct certain chronic backaches. Be certain to start an exercise slowly, as exercise of weak muscles can cause a flare-up of pain.

Spondylolisthesis is a slipping forward of one vertebra over its neighbor with erosion of a part of one vertebra. Sitting on floor with legs straight out in front can cause this type of backache. Low-seated bucket seats give a similar position.

A transitional vertebra is a birth defect in which one vertebrae in low back does double duty, both as a part of spine above, and as a part of pelvis below. The resulting overwork leads to pain. Back-strengthening exercises can help this type of pain.

Psychological factors are, in some people, a very potent cause of backache. Take away unhappiness or prescribe long walks in nature to neutralize tension or mental anguish and backache is sure to disappear. Constitutional factors cause backache, such as constipation, hypoglycemia, pregnancy, menstruation, and pelvic tumors in both men and women.

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Lift slowly. Let your legs carry weight.

Don'ts

Don't lift if your back hurts.

Don't lift if you have a history of back trouble.

Don't lift something that's too heavy.

Don't lift heavy things over your head.

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

Don't bend at 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 other. Balance load.

Don't try to lift one thing while you hold something else.