'Hey, watch your back!'

In a detective story, the good guys and even the bad guys caution each other to "watch your back!"

It's good advice if you think someone is chasing you. Watching your back or watching out for it, however, is a good practice for anyone. It's especially true when lifting is involved.

Lifting injuries are a common cause of back pain. You can protect yourself by practicing good lifting habits, both at home and in the workplace.

Why Fitness Helps

Your physical condition is important. For example, stiff joints and muscles can reduce your ability to keep your back in a safe position as you lift. If your leg muscles are not very strong, you may find it hard to crouch down. Poor fitness will cause your muscles to tire, placing more stress on your spine. Twisting or jerking while lifting or carrying can injure the small facet joints which guide movement of the back. The discs that separate the vertebrae (bones) and the ligaments that hold them together are also at risk. Discs are composed of a jellylike core, surrounded by a strong fibrous ring. With repeated unsafe lifting, the fibrous ring or its supporting ligaments may tear or rupture.

Lifting while bent forward will increase the stress on your spine. Contributing to this stress are factors like the weight of the load, how far it is held from your body, how often and how fast you lift, and how long you hold the load.

Back injuries are most likely when the spine is bent forward and twisted at the same time, according to the Australian Physiotherapy Association.

Make your work easier

* Always check the weight of the load and get help if necessary.

* Wherever possible, lift and carry heavy items with a crane, hoist, or forklift. Instead of carrying parcels, use a hand trolley.

* Repackage heavy articles to reduce the size and weight of individual loads.

* Wear comfortable clothing and flat, nonslip shoes.

* Store loads at waist height so you don't have to bend or lift overhead.