Move in ways that keep everyday back pain away

Lifting and carrying

Get close to the object, set your feet about shoulder width apart, and bend at your hips and knees rather than rounding your back. Tighten your stomach muscles gently, hold the load close to your body, and stand up by pushing through your legs.

Avoid twisting while you lift. If you need to change direction, move your feet and turn your whole body together. When something is too heavy or awkward, ask for help or use a cart instead of testing your limits.

Carry loads evenly. A backpack with both straps on, or groceries split between two hands, puts less uneven strain on your spine than one heavy bag on one shoulder.

Everyday movement

Most back pain flares up from ordinary things: bending to pick up a sock, sitting too long, or sleeping in an awkward position. Break up long periods of sitting with a short walk, and change positions often during the day.

When you bend over a sink or to load a dishwasher, hinge at your hips and soften your knees. When you get out of bed, roll to your side, drop your legs over the edge and push up with your arms instead of sitting straight up from lying flat.

For sleep, many people do well on their side with a pillow between the knees, or on their back with a pillow under the knees. Choose a mattress that feels supportive and comfortable to you.

When your back flares up

For a new, mild episode, staying gently active usually helps more than resting in bed. Short, easy walks, a warm shower, heat or ice for comfort, and an over-the-counter pain reliever that is safe for you can all ease symptoms. Ask your clinician or pharmacist what is appropriate for your health.

Building core, hip and back strength over time makes your spine more resilient. Regular walking, swimming and gentle stretching are good places to start, and a physical therapist can tailor exercises to you.

Signs you should not wait

Seek urgent medical care if back pain comes with loss of bladder or bowel control, numbness in the groin or inner thighs, new weakness in a leg or foot, fever, or pain after a fall or injury.

Also talk with your clinician if pain lasts more than a few weeks, keeps getting worse, wakes you at night, or travels down an arm or leg with numbness or tingling. Getting checked early helps you find the right treatment sooner.