Protecting your back

Sometimes spinal fractures can happen during everyday activities, even without a fall. If this has happened to you, you may be worried that it will happen again.

We do not know exactly which movements increase the risk of a spinal fracture. However, using safe moving and lifting techniques may help reduce the risk of injury.

You will find these techniques useful if you:

• have spinal fractures and want to protect your spine from pain or further fractures

• have osteoporosis or are at risk of developing it.

Even if you have never had a spinal fracture, these recommendations can help reduce the risk of back pain and injury.

Moving around and bending forward is generally safe and won't cause a spinal fracture. But using safe techniques for everyday movements and lifting can help reduce your risk of injury.

The techniques include:

• getting down to the floor

• getting up from the floor

• bending safely

• lifting safely.

The videos below show you how to use these techniques.

Before you start, read our information about how to exercise safely for bones. On this page, we answer some common questions to help you stay safe when you are moving.

It is important to listen to your body and feel safe, confident and comfortable when you are moving.

What you'll need

You will need a chair and something to lift if you want to practise some of these exercises.

Use these techniques for everyday movements or activities that involve bending forward, lifting, or getting up and down from the floor.

A simple rule is to 'think straight'. Keep your upper back straight when you bend or lift. This means keeping your neck in line with your spine.

Try to tighten your tummy muscles when you move. Move slowly and smoothly, and stay within a range that feels comfortable for you.

Any twisting or rotation movements should be safe if they are smooth and comfortable.

With practice, these techniques will become a natural part of the way you move.