Easy ways to minimize or eliminate back pain for good

Simple changes in the way you move or exercise may be all you need to get rid of the pain in your back.

The following strategies are worth trying out to heal back pain, if only because they avoid the potential side effects of taking drugs or the expense and inconvenience of invasive surgery.

The wrong way to lift a heavy object, which often causes back pain, is to bend over it while arching your back, grab it with both hands, and then pull up from the lower back. The correct way is to bend at the knees, keeping your back as erect as possible. Reach around the object, if possible, so you can use your arms and hands to contain it. Then stand up, using your legs to move the object up. If you still can't lift the object, get a friend to help.

Mom was mostly right when she told you to sit up straight. Slouching or hunching into an easy chair may be comfortable initially, but it forces your back muscles into unusual positions, which can cause pain when you straighten out or stand up. The best way to sit is with a relatively straight back. Have some support for the lower back and lean slightly into the backrest of the chair. When driving, move your seat far enough so you don't have to lean forward and strain your back just to reach the wheel or other controls.

If your monitor is too low, you'll have to lean forward to view it, which strains both your neck and back. Raise your monitor on a platform or some books, so you can look at it without tilting your head or hunching your back.

Your core consists of the back and abdominal muscles that support your trunk. A weak core prevents you from maintaining correct posture as you walk, sit, or lift objects. Try to exercise at least 30 minutes at a time, three times a week, using a mix of cardio and weight training. Incorporate core exercises such as crunches, leg lifts, and twists. Losing weight also helps, since your body doesn't have to support the extra pounds. Don't forget to get the go-ahead from your doctor before beginning any fitness program, especially if it's been ages since you were active.

You need a strong back to do almost anything with your body, from going to work and shopping to exercising and playing sports. Treat it right, and you'll be able to use it pain-free.