Lifting can be pain in back — literally Published Feb. 11, 2008 81st Medical Group Public Affairs KEESLER AFB, MISS -- Most backaches come from strained muscles in the lower back. Other causes include slipped or herniated discs, arthritis, osteoporosis and urinary tract infections. The goals of treatment are to treat the cause of the backache, relieve the pain, promote healing and avoid re-injury. One of the main reasons for backaches is improper lifting. It's essential when lifting heavy objects to squat down and lift with your legs rather than bend down and strain your back. Many times, people are in too much of a hurry to practice proper form and end up paying for it later. Here are some lifting tips to help you avoid back strain: Wear good shoes with low heels, not sandals or high heels. Stand close to the object you want to lift. Plant your feet squarely, shoulder width apart. Bend at the knees, not at the waist. Keep your knees bent as you lift. Pull in your stomach and rear end. Keep your back as straight as you can. Hold the object close to your body. Lift slowly, letting your legs carry the weight. Get help or use a dolly to move something that's too big or very heavy. Don't lift if your back already hurts, or if you have a history of back trouble. Don't lift heavy things over your head. Don't arch your back when you lift or carry. Don't lift too fast or with a jerk. Don't twist your back when you're holding something -- turn your whole body from head to toe. Don't lift something heavy with one hand and something light with the other - balance the load. Don't try to lift one thing while you hold something else. For example, don't try to pick up a child while you're holding a grocery bag. Put the bag down, or lift the bag and the child at the same time. For more information on taking care of your back, call the health and wellness center, 376-3170.