This morning, you probably didn't think twice about slinging a work tote over your shoulder or picking your sneakers up off the floor. But there may come a time when one of those simple motions will trigger a backache bad enough to cause you to call in sick, see a doctor, or at the very least, take a few painkillers. According to the American Academy of Orthopaedic Surgeons, four out of five women will develop a back injury at some point in their lives. But with a few simple changes, you can prevent yourself from becoming a statistic. The trick, says Douglas Chang, M.D., chief of physical medicine and rehabilitation at the University of California, San Diego Medical Center, is separating the misconceptions from the facts. We asked Chang and other experts to set the record straight on how to best prevent and heal aches and pains.
MYTH #1 Lifting heavy objects will strain your back
FACT Most injuries are caused not by what you pick up, but how you do it. The proper form: Squat, keeping your back straight. Grab the object, bring it close to your body, then stand; your thigh and butt muscles should do the lifting.
Just grabbing a pen off the floor? It's still important to be careful, because simply twisting the wrong way can harm your back. "One of the worst moves is bending over to the side while staying seated with your feet planted on the floor," says Rahul Shah, M.D., an orthopedic spine surgeon in Winter Park, Florida. "Twisting your back in two directions at once may strain the disks that cushion your spinal vertebrae." This repetitive trauma builds up over the years and can weaken your spine. "If your back is already vulnerable," says Shah, "the wrong movement could easily trigger an injury."