By following a few commonsense suggestions, you can avoid back injury and save yourself the agony of back pain.

Back pain is a common problem — most American adults will have it at some point during their lives. And while back injuries can be incredibly painful, you can often avoid them if you keep in mind a few helpful suggestions.

Keeping stress and weight off your spine is key, both when taking part in demanding activities such as lifting heavy weights or sedentary activities such as sitting, says Nick Shamie, MD, associate professor of spine surgery at UCLA School of Medicine, director of spinal deformity surgery at Santa Monica-UCLA Medical Center and Orthopaedic Hospital, and a spokesman for the American Academy of Orthopaedic Surgeons.

"Using proper body mechanics is very important," Dr. Shamie says. “Otherwise, the spine will be subjected to forces that will eventually lead to back injury and back pain. That means paying attention to how the spine works while lifting, walking, sitting, standing and sleeping.”

Lifting, a Leading Cause of Back Injury
You’ve probably heard this advice about proper techniques for lifting many times, but how often have you made a conscious effort to put them into practice?

• Use your legs. "When you're picking something up, use your legs rather than your back," Shamie says. "Keep your back straight and bend with your knees, rather than bending at the waist and lifting with your back."
• Prepare your stance. The best way to avoid a back injury is to think through how you'll perform a lift, and then place your feet at least a shoulder's width apart to get a wide base of support. While lifting, keep the load close to your body to reduce stress on the spine and back muscles.
• Avoid twisting. You should avoid twisting your body while lifting, as the sheer forces involved are incredibly stressful on the spine and can easily cause back injury. "Twisting your back and loading it with weight is one of the worst things you can do," Shamie says. "Take shoveling snow, for example. When you're shoveling, you're lifting a heavy object and twisting your back, if you're not doing it the right way. All the things you shouldn't be doing, you're doing in that one activity." Shamie recommends that when shoveling snow, your toes should point in the direction of where you will be tossing the snow. That way, you won’t be twisting your body in the process.

One popular way to avoid back injury — a back support belt — has been called into question. A two-year study by the National Institute for Occupational Safety and Health found no evidence that the use of wide elastic belts tightened to pull in lumbar and abdominal muscles reduced back injury or back pain in people who lift or move merchandise.

Standing and Sitting Properly to Avoid Back Injury
When your mother told you to stand up straight, she wasn’t kidding. Slouching is a good a way to end up with a back injury, experts say. When you slouch, you put added pressure on your back that can lead to stress on your spine as your muscles tire. This can cause back injury due to spinal disk deterioration or pinched nerves.

Instead, sit straight with your back against the back of the chair, your shoulders straight and your feet flat on the floor. Position your knees and hips at 90-degree angles. If possible, choose a chair that provides lumbar support.

Also, avoid bending over from a seated position to pick up anything. "That's probably the worst position from which to pick something up," Shamie says. "You're flexing forward, so the load is being transmitted through the disks."

Walking and Sleeping Properly Can Avert Back Pain, Too
You also need to be mindful of your back when you’re walking or sleeping. To avoid back injury and back pain:

• Stand tall with your head up, your shoulders back, and your weight balanced on your feet.
• Sleep on your side with knees bent or on your back with a pillow under your knees for support. Always sleep on a firm surface as a soft mattress can lead to a back sprain.

Following these tips should help you avoid back injury and keep you functioning at your best.