Back-pain triggers lurk everywhere, but if you know where to look, you can
help keep your back healthy. Watch for these culprits:

Heavy bags

Do you find yourself carrying everything you need and a bunch of stuff you
don’t need? Dump that heavy bag, oversized purse or stuffed laptop case filled
with the gym clothes, bottled water, laptop, books and paperwork. Heavy bags
strain the joints, muscles and ligaments in the back.

“It’s like having chronic strain. You get fatigued easier and are more prone
to injury,” said Stephen Courtney, MD, an orthopaedic surgeon on the medical
staff at Baylor Regional Medical Center at Plano.

Aside from carrying less weight or putting the bag on rollers, Dr. Courtney
recommends strength-training exercises for your back so your muscles are less
fatigued and better able to support the bag’s weight.

Small babies, big strain

Dr. Courtney sees many new moms complaining of back pain. He blames those
infant car seats that pop out of the car carrier and that moms carry around. He
said the zig-zag handle design puts more strain on the back than the straight
arch when loading and unloading the seat into the car.

“Get closer to the car seat and don’t lean over so far,” he said. “Be aware
of your twisting and turning.” Remember, your baby might weigh 20 or 30 pounds,
and the car seat adds more weight, so you really are lifting a heavy load. This
is sound advice for grandparents too.

Housework hazards

Lifting and twisting is a combination likely to lead to back problems. Dr.
Courtney said a lot of situations at home invite back trouble, such as loading
and unloading the dishwasher, washer or dryer, lifting a turkey or roast out of
the oven or moving a vacuum cleaner up or down stairs. Be alert in situations
like these. Keep twisting to a minimum. Break work into lighter loads if
possible.

The big 4-0

“I see a lot of people in their late 30s and early 40s,” said Dr. Courtney.
“They don’t think they’re getting old, but from a back-and-spine standpoint they
are.” He suggests maintaining back and shoulder strength by working out with
light weights 2 to 3 times a week.