<http://schema.org/articleBody>
" Be careful when you lift heavy objects. Be sure to push, and not pull, if you must move something heavy, says David Rempel, M.D., of the University of California, San Francisco. Place your hands just below your chest. Swap your footwear. &amp;quot;High heels make posture unstable, causing your back muscles to work harder,&amp;quot; says Anna Mika, Ph.D., from the University School of Physical Education in Krakow. Choose low heels instead. Make sure to exercise. Regular cardio is important, says Jennifer Gamboa, of the American Physical Therapy Association. She also recommends these three preventive moves: 1. Cat/Camel: Position yourself on all fours, in a crawling position. Arch your back upwards, so the curve points to the sky, letting your head drop between your arms. Then hollow your back, keeping your neck long and your elbows straight. Repeat 10 times. As illustrated here.  2. Side plank: Lie on your side with your knees bent. Lift your upper body so your weight is supported on one forearm and knee. Tighten your abdominal muscles and keep your neck and back straight. Hold for 10 seconds and repeat three times on each side. Work up to three sets of 30 seconds on each side. 3. Bird/Dog: Do the leg portion only of this classic workout move. Start on all fours. Then lift one leg straight behind you, keeping your back in a straight line and distributing your weight evenly between your hands and the supporting knee. Return to the starting position. Do 10 to 30 reps on each leg. *Photo courtesy of American Council on Exercise (ACE\u00AE) (www.ACEfit.com) "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/advice/a13817/prevent-back-pain/>