you know about how your back works and what you can do to prevent further injury, the better your program will work.
what can i do to keep from making my pain worse?
learn to move without straining your back. when getting in or out of bed, use the “log roll” technique. roll to your side and sit up while keeping your back steady and secure. instead of twisting your upper body when you roll to one side, try to roll your whole body as a unit, like rolling a log. when you sit or stand, try to keep your back straight and bend forward at the hips. also, keep your back 