Bad Back Moves

The 3 Worst Moves for Your Back

The 3 Worst Moves for Your Back

If you think your everyday activities are safe for your back, think again.  The things you do the most may be bad for your back.  Here are the three worst back moves.

1
Bending Over at the Waist to Lift

Father bends over as he holds his son.
Father bends over as he holds his son. Thomas Tolstrup/Collection:Taxi/Getty Images

Bending over at the waist to lift a child or a heavy item puts pressure on your spine. This can cause back strain, disc problems and unnecessary wear and tear.  The hips and legs are more powerful and better equipped to deal with load than is the back. 

Instead of bending from your waist, try squaring off in front of the object, bend your hips and knees at the same time, and keep your spine long when you lift. 

Strong abdominal muscles can help support the load, as well.

Related: How to Survive Moving Day Without Hurting Your Back

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2
Twisting Your Spine While Lifting

Lifting an object while twisting the spine can lead to a back injury.
Lifting an object while twisting the spine can lead to a back injury. kk5hy

Twisting your spine when you are carrying a load can lead to disc herniation, muscle strain or other problems.  This is especially true if your knees are straight or if you twist suddenly. As mentioned earlier, try to get in the habit of squaring off in front of your object before lifting it.

Once you've lifted the item, avoid the spinal twist movement.  Instead,turn with your whole body by taking a few steps in the direction you need to go.  You can even do this when shoveling snow or digging a garden.  You just have to remain aware of your movements.

3
Sitting

Sitting is one of the worst activities for your spine.
Sitting is one of the worst activities for your spine. arekmalang

Although sitting is not technically considered a movement, done improperly, it can be one of the worst things you do for your back.

Sitting puts pressure on your discs and tightens up your hip joints. Compression can wear out your discs or cause an injury. Tight hip joints may result in tight back muscles, reduced mobility in your spine, and pain. If you sit at your job, be sure to get up and walk around when you can, and practice proper posture techniques.

Also, doing back exercises at your desk can help counter the effects of sitting.

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