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Last Updated: Oct 23, 2019
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5 Mistakes That Make Back Pain Worse

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Dr. Shipra Kumari PtPhysiotherapist • 10 Years Exp.BPTh/BPT
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No one set of exercises is ideal for everyone’s back, but some general rules do apply.

Don't: perform repetitive physical activities the same way every time. 
Do: vary how you do things like carrying a heavy bag (regularly alternating shoulders changes the load on your spine).

Don't: bend and lift. 
Do: squat with your back straight, chest up. This takes pressure off your spine and helps avoid pushing out low-back disks.

Don't: sit—or stand—all the time.
Do: move around or take a walk at least once an hour.

Don't:neglect your core.
Do: strengthen key muscles that support your back: the multifidus, which runs along the spine, and the transversus abdominis, which wraps around your abdomen. Planks are great core boosters.

Don't: move in ways that feel wrong. 
Do: avoid twisting and lifting at the same time, and ask for help with heavy or awkward objects. In general, listen to the voice in your head that says I shouldn't be doing this. You know your back best!

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