Lifting and Sleeping
Plan every lift and be prepared. Learn what tools, such as carts or dollies, are available to help with lifting. Look at the object and see if it's stable. Decide how you will hold it. If you have any doubt about your ability to lift, get help from another person or use a mechanical aid, such as a cart, dolly, or roller. Before lifting, make sure the path is clear. Don't carry an object that will block your vision. When lifting, use proper technique. First, stand as close to the object as possible. Bend at the knees, keep your back straight, and keep your abdominal muscles tight. Hold the item firmly and close to your body. Lift smoothly, using your legs, not your back. Avoid twisting when you lift, and don't lift heavy items above your head. When shoveling, raking, vacuuming, or doing other activities, be mindful of your back. Bend at your knees. Avoid twisting. Stand close to the work and avoid reaching. Consider using shovels or rakes with specially designed bent handles that can reduce stress on your back.  

Since we spend nearly one third of our lives in bed, proper sleeping positions help reduce the possibility of back pain. Use a firm or medium-firm mattress. Or use a bed board to support the mattress. Sleep on your side or back, not on your stomach. While sleeping on your side, bend your knees and put a flat pillow between them. If you sleep on your back, put a pillow under your knees. Use a regular-sized pillow to support and align the head, neck, and shoulders. Oversize pillows can raise your neck at an awkward angle.