It’s easy to wreck your back. With a few proven techniques you can end up in excruciating pain or chronic discomfort in no time—guaranteed. Just follow these four techniques.

Be a Weekend Warrior
You should try very hard to catch up on all of your fitness training in one day. Play that competitive volleyball game to impress your friends (even though you haven’t exercised in 3 months.) Lift that piece of furniture so your wife will feel guilty. You didn’t do your weight reps during the week, so fit in all 80 of them Saturday morning.

In truth: Don’t think you’re like a trained, elite athlete when you are not. Don’t go out and overdo a game of basketball or golf. Be careful with those household chores like cleaning the garage or gutters, working in the yard or garden—especially if you haven’t been able to work out regularly.

Be Like Stretch Armstrong or Elastigirl When Lifting Objects
Stand way back from the heavy object and use your super powers to s-t-r-e-t-c-h over to it and twist under it. Then lift or push with all of your might. Stretching over to the object will save you some steps and conserve energy.

In truth: Make sure the object is close enough that you don’t have to reach or twist for it. Bend your knees and keep your back straight when lifting. Don’t bend or twist at the waist. Rather, but point your feet at the item and change direction with your feet, not with your waist. Also, don’t move anything that weighs more than 20% of your body weight.

Focus Elsewhere
Daily activities are so mundane and boring. While driving, vacuuming, working out, cleaning the house or clearing your desk, train your mind to concentrate on important matters such as:

• Free Will and Determinism
• Fate and Karma, and Predestination
• Your Projected Budget for 2017
• Investment Strategies for those with High Net Worth
• Transitive and Intransitive Japanese Verbs
• Holiday Menu Planning and Shopping Lists

In truth: Lack of focus during everyday activities can cause poor body alignment, faulty body mechanics and injury. When lifting or doing any chores, keep your mind “engaged” in what you are doing. And while your mind is engaged, also engage your core. A simple technique is to pull your navel toward your spine and imagine you are wearing a corset that pulls your abs inward.

Enjoy Sustained Sitting
Sitting is a great way to conserve energy and allow your brain to focus on driving, video gaming, work projects at your computer, television viewing, and resting on the couch. It’s even possible to get comfy chairs so that you can sit for longer and longer periods of time. It is also possible to purchase cushy cushions that are made of soft, adaptable memory foam so that you can you to sit longer and sit stronger. We sit and we sit then we sit some more.

In Truth: Prolonged sitting is hard on your back and on your health. The Washington Post warns of the numerous health hazards caused by sitting for many hours, including organ damage (to the heart, pancreas, and colon), muscle degeneration (mushy abs, tight hips, and limp glutes), leg disorders (poor circulation and softening of the bones), bad back (causing an inflexible spine and greater risk of disk damage), and poor brain function.

Sitting for 8 or more hours per day results in a higher mortality rate, but this can be amended or reversed by taking short five minute breaks (with walking). For every hour you sit during commute or compute (include TV time as well), spend 5 minutes on a treadmill to reverse the negative results. Soft chairs and soft seat cushions are actually damaging to the back and don’t support the spine properly. There are other cushions that are comfortable, yet also support the spine and relieve pressure.

So, if you want to wreck your back, try these basic tips. But, if you want to protect your back, practice what will really help—the “in truth” tips. Knowing what not to do is as important as knowing what to do.

Please note: RelaxoBak does not treat, mitigate or diagnose any form of disease or back injury. Anything in this article is not to be construed as medical advice. You must receive diagnosis and treatment from a medical professional. However, the article is meant to complement what your doctor has advised.

Additionally, our patented tailbone cushion, butt bucket, or lumbar cushion could, in truth, help you maintain health in your back, instead of wrecking it.

Photo Credit: Philadelphia Spectrum Demolition: Smashing! by Rhys A., on Flickr