1. 站姿～双脚取先后位排列，并微微弯曲双膝关节可以减轻您站立时腰部所承受的压力/Standing… keeping one foot forward of the other, with knees slightly bent, takes the pressure off your low back.
2. 坐姿～取双侧膝关节略高于双侧髋关节的坐姿可以为你的腰部提供更好的支持/Sitting… sitting with your knees slightly higher than your hips provides good low back support.
3. 取物～建议你站在板凳或梯子上取或拿与你肩同高或以上水平的重物/Reaching… stand on a stool to reach things that are above your shoulder level.
4. 移动重物～通常借助双手和双下肢的力量向前推、比用双手拉扯而移动重物向前时对腰背部之劳损要小。此外，如果需要提拿重物，应请其它人员协助/Moving Heavy Items…  pushing is easier on your back than pulling. Use your arms and legs to start the push. If you must lift a heavy item, get someone to help you.
5. 搬运～取跪姿、而非弯腰之方式，即用腿部而非腰部的力量将重物由地面挺起来，并将被搬运的物体尽量靠近自己的身体将有利于保护您的腰背部/Lifting… kneel down on one knee with the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.
6. 提携～如果您需要提携一些份量不是很重的物体，尽量将其分为两个部分，即同时用左右手提携，而避免用1只提携；如果只能用1只手提携，请尽量将物体靠近自己的身体或躯干部分/Carrying… two small objects (one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body.
7. 睡姿～取仰卧睡眠时每个人的腰背部将会承受约55磅的压力，如果将1或2个小枕头放在您微微弯曲的双膝关节下，即可减轻睡眠时因自身重量而作用于腰背部的压力；如果取侧卧时，在双膝之间放入1个小枕头亦可减轻腰背部来自自身的压力/Sleeping… sleeping on your back puts 55 lbs. of pressure on your back. Putting a couple of pillows under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.
8. 减肥～如果您超重或肥胖，那么您的腰背部之负荷将会增加，若能够将你们的体重控制在标准体重之±10磅以内，将有利您的腰背部的健康/Weight Control…  additional weight puts a strain on your back. Keep within 10 lbs. of your ideal weight for a healthier back.
9. 戒烟～由于尼古丁可减少流向椎间盘之血液，故吸烟可增加腰背部疼痛的概率/Quit Smoking…  smokers are more prone to back pain than nonsmokers because nicotine restricts the flow of blood to the discs that cushion your vertebrae.
10. 治疗轻微疼痛～于冷敷后及时服用抗炎药和做伸展运动可以有效地治疗腰背部轻微疼痛/Minor Back Pain…  treat minor back pain with anti-inflammatories  and gentle stretching, followed by an ice pack. 

（From knowyourback.org）