Healthy Tips Avoid bending from the waist only; bend the hips and knees. Avoid lifting heavy objects higher than your waist. Always turn and face the object you wish to lift. Avoid carrying unbalanced loads. Hold heavy objects close to your body. Never carry or move anything which you cannot handle with ease. Avoid sudden movements. Learn to move more deliberately. Change positions frequently. In mopping, vacuuming, raking, hoeing, etc. always work with the tool close to the body. Never use a "giant" step and a long reach in those activities. Sit down to dress; put on shoes and socks, etc. Don't bend from the waist while trying to balance on one foot. Women should wear low heels. Avoid excercise and activities which arch or strain the low back (i.e., backward bends or forward bends to touch toes). When you cough or sneeze, round your back and bend your knees slightly. When making a bed, do so from a kneeling position. Maintain a healthy diet and weight. Remain active—under the supervision of your doctor of chiropractic. Avoid prolonged inactivity or bed rest. Warm up or stretch before exercising or other physical activities, such as gardening. Maintain proper posture. Wear comfortable, low-heeled shoes. Sleep on a mattress of medium firmness to minimize any curve in your spine. Lift with your knees, keep the object close to your body, and do not twist when lifting. Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues. When carrying objects, particularly if they are heavy, keep them as close to your body as possible. Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.