Stand close to the heavy object you want to pick up, bend from your knees and hips, and maintain the natural curve of your lower back. This correct lifting technique should be second nature to us, we’ve heard it often enough, so why are so many of us still suffering back pain?

‘People understand the message about lifting correctly, but heavy lifting is only one of the risk factors for developing back pain,’ explains Professor Chris Maher, the director of the musculoskeletal division at The George Institute.

Professor Maher’s the lead author of a study that found back pain is a recurring problem for five million Aussies. Other triggers include carrying small kids and heavy handbags, poor posture, weak bones and spine wear and tear. Whether you have a recurring injury or want to prevent strain, these approaches will help protect your back.

Focus on good health
Analysing your habits may provide the tools you need to improve your lifestyle and care for your spine. Professor Maher says: ‘What many people don’t understand is some of the risk factors for back pain are also risk factors for other chronic diseases, like heart disease. So people should take a similar approach to what they do for heart health – eating right, exercising and a healthy lifestyle are good for your heart and spine.’ 

Worth the weight
If you think lifting weights is only for those who want to bulk up, think again. Why? Because resistance training may also be the answer to warding off back pain. A recent University of Alberta study discovered weight training eased people’s lower back pain and improved spinal function by 60 per cent, compared to the 12 per cent improvement experienced in people who instead opted for aerobic exercise, such as jogging.

Crunch time
By practising core-strengthening exercises, you may be able to help keep your back healthy and strong. Your abdominal and back muscles work together like a natural corset, stabilising your spine and protecting it from injury, reports the Mayo Foundation for Medical Education and Research. Try these core-strengthening crunches two to three times a week: Lie down, facing up, on the floor with your knees bent and your feet on the floor. Keep your lower back pressed into the floor and, with hands under your head, exhale as you curl your body towards your thighs, then inhale as you lower yourself. Try two sets of 15 reps each.

Time to go green
It’s long been known that calcium-rich foods are essential for building strong bones. But did you know vitamin K, abundant in dark green leafy vegies such as broccoli and spinach, also helps promote strong bones by binding calcium and other beneficial minerals to them? Indeed, eating a balanced diet may help prevent osteoporosis, a condition in which the bones become fragile and brittle, leading to a higher incidence of fractures (breaks or cracks) than in normal bones. And by building and maintaining bone strength, you can help prevent developing back pain and succumbing to injury. 

Pillow talk
Your spine’s position during sleep is crucial, the Chiropractors’ Association of Australia reports. The association’s experts advise your pillow should be the right height to keep the neck straight and should mould to the shape of your head. If you sleep on your back, your chin shouldn’t be pushed into your chest, and if you sleep on your side, the resting ear shouldn’t be curved up near your shoulder.

DID YOU KNOW?
Smokers suffer more chronic back pain than non-smokers, a German study claims – yet more reason to bin the butt.  

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