Save Your Back: Our Favorite Tips

Back pain is one of the most common work-related injuries. It is often caused by ordinary work activities like sitting at the computer desk or lifting heavy objects.

Here are a few helpful tips to protect your back.


While driving or sitting at your home or office chair, sit in a neutral position (no slouching or sitting with the shoulders rounded and head forward.) Use a lumbar roll or rolled towel by placing it on the small of your back. Here's a head-to-toe check at the computer desk:

  1. The top of the monitor should line up with the top of your head

  2. The screen should be positioned at arm's length

  3. Shoulders should be relaxed

  4. Wrists should be straight

  5. Ears, shoulders and hips should line up vertically

  6. Elbows should be bent at 90 degrees

  7. Hips should be as far back on the chair as possible and bent at 90 degrees

  8. Knees should be bent at 90 degrees

  9. Feet should be supported or flat. (If you are short, you can place them on a low step stool or book)


  1. If you are a side sleeper, lie on your side with a pillow between your knees

  2. If you are a back sleeper, place pillows or a bolster under your legs (thigh to heels)

  3. If you are a tummy sleeper, place a pillow under your hips. This is the least ideal position for sleeping, especially if you experience back problems

Carrying/picking up objects:

  1. Keep your abdominals tight before and while lifting any object

  2. Keep the object as close to your body as possible

  3. Bend at the knees and hips as if sitting, and use your legs

  4. Pushing is recommended instead of pulling. Stay close to the object as you push it and use your legs

  5. The golfer's pick-up or "tripod" is recommended for picking up small, light objects. (Golfer's pick up is standing on one leg while picking up an object, as a golfer would to pick up a golf ball. (Good balance and flexibility or upper body support is ideal with this technique.)