To avoid back pain, what is the right and wrong way to bend over?

Bending over at the waist might be proper form if you're playing offensive line for the Bears. But in most cases we all make the same mistake every time we accidentally drop a pen, sock, or binky on the living room carpet. We bend at the waist and pick up whatever it is you need.

But basic physics would dictate that 90-degree flex is the source of a lot of trouble. The 90 degree flex puts most strain on that cheese wedge in your back - which means the flex is more likely to cause spinal disc damage. Instead, bend at the knees into a squat position and then pick it up.

This is another reason lunges and squats are good exercises. They keep the leg muscles strong so you can use good technique when picking things up. Or just walk around with one of those handy-dandy reach-assist things.

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