Everyone complains about back pain at one time or another. In fact, it is estimated that 80% of people will suffer from back pain at some point in their life.

The pain may last a few days, a few weeks or even months. There are even studies indicating that chronic back pain affects 3% to 7% of the population - people who experience some degree of pain on a daily basis. However, there is an easy and effective way to prevent back pain and/or stop it from worsening: knowing and using good back protection techniques. This involves maintaining the spine's natural curvature as much as possible in the performance of daily tasks. A few examples follow:

• Avoid extreme back positions (twisting, bending too far forward or backward).
• Try to sleep lying on your back with a pillow under your head (not under your shoulders) and one or two pillows under your knees, or sleep on your side with a pillow between your knees.
• When seated, make sure that your back is well supported, with your hips and knees at a 90 angle and your feet flat on the floor. You should also provide support to the lumbar area (a rolled towel placed just above the buttocks helps to maintain proper spine alignment).
• If your work requires long periods of standing, rest one foot on a stool or platform approximately 15 cm high. (When standing at the kitchen counter, you may want to try opening a cabinet door and resting your foot on the bottom shelf.)
• Squat to lift heavy objects; hold the weight as close to your body as possible and use the strength of your legs to lift.
• When moving an object from one place to another, turn your entire body, keeping shoulders and hips aligned. Your feet should be pointed in the direction you're headed.
• To avoid hyperextending your back, use a stepladder or stool to reach high places.
• Transfer your weight from the front to the back when vacuuming to avoid bending too far forward.
• Bend your knees when you shovel. When throwing snow, turn your entire body rather than just your shoulders.

It goes without saying that good posture requires awareness and a change of habits. However, that is a small price to pay to help prevent pain. The truth is that many people who consult health professionals to relieve and treat pain cancel out any potential benefits by not moving properly. It is important to remember that the success of any treatment depends on the active participation and cooperation of the injured person, starting with the application of the above principles.

Feel free to ask your health and rehabilitation professionals how you can contribute to your own well-being.

Mélanie Gauthier, occupational therapist and Sophie Thauvette, physiotherapist.