How do you farm peeps protect your back?

[Dazednconfused]

After being laid up this week with a lumbar strain from heaving manure buckets at work, I'm hoping some of you folks might have some ideas for me. My boss & I are working on a different system that might be more efficient and less likely to cause issues (because she rules! Thank goodness for working for good people ;) ) But regardless I do a lot of heavy lifting in my line of work (managing a small private farm).

Do you wear a back brace? What kind, does it really help? Any stretches that you can recommend? What else are you doing to keep your back in good shape?

[Petstorejunkie]

you need to keep your abs strong to support your back.
That helps the most. I wear a back brace if my back starts yelling at me.

[MistyBlue]

Muscles. :winkgrin:
And due to weight lifting...learning the best way to pick up and carry heavy stuff.
Not that that will help all the time, because it seems most back injuries are from the dumbest little things or moving just the smallest bit wrong. My hubby threw his back out putting on a sock once. :no:
But I am a bit of a freak with hitting the weights and strength building. Mostly because I have arthritis and have had it for some time. Since I was young. I've found over the years that having a good muscle base and stretching well and often supports my joints a whole lot and I suffer a lot less from the arthritis because of that. My doctor told me the muscles help prevent a buttload of pulled stuff too.
They sell those lower back supports too. Those work well, but if you're on the small side it's not easy to find ones that adjust small enough to fit.

[Dazednconfused]

Yeah, the nurse was telling me that tall people generally have far more back issues than short ones - which doesn't surprise me in light of what I know about horse conformation :winkgrin:

Misty - for lifting weights/building muscle, do you just have some weights? Do you hit the gym? What kind of a routine do you have? TIA! I am on the smaller side (6' and about 145) so we'll see if I can find one...

[tle]

Hubby has a horrible back. In fact, he's on his second shift now after being on convalescent leave for 3 months. What has helped him (aside from the time off that he needed -- let's face it, paramedics have NO control over making ergonomically correct choices when they're on the job) has been yoga and core strength. The core muscles help keep things in line as they work, the yoga helps keep them loose in between.

[MistyBlue]

Dazed...yep, taller people do have a rougher time with backs...*and* knees usually too. Especially if you grew fast as preteen and teen. Growth spurts for pople who end up tall often cause later problems. :no:
I'm...compact...compared to you. I'm almost a foot shorter, LOL! At 145 you're definitely slender at that height.
I use both free weights and a Soloflex...I find the Soloflex (or a bow flex or similar) is a good way to start out with weight training. The way the machine moves helps people keep their lifts straight and even, crooked lifting will cause injuried and more problems than it fixes. The machines aren't cheap, but even brand new they're often less than a year's membership to a good gym. I work out at home, have a full gym in my basement, it's easier for me. Depends on the person, some prefer going to a gym and some prefer working out at home. I find I stick to it 100% if it's at home and I don't have to get in a car and go somewhere, but many others find it easier to stick to working out if they go to a gym. Work out buddies helps a lot if you join a gym, then you feel guilty skipping any days.
You can find used soloflex or other full home gyms in the paper or at tag sales or on Craig's List often. Both when new (or if the previous owner saved it) come with either posters, videos or booklets that have all the workouts you can do and what areas they target. With pictures, so that's a big help. Roma situps have been my best core strength builder...those can be done without machines or weights. Set a chair sideways in front of a bureau or other heavy furniture that has a low bottom. Sit on the chair facing the dresser, place your feet under the dresser and cross your arms over your chest or place them on your hips. Keeping your back perfectly flat, pivot backwards at your hips and lower your upper body back by using only your stomach muscles. When you get close to flat back, hold that position for a count of 3 and then slowly raise upright again using only your abs muscles. Do not hunch your shoulders or neck forward when raising. You can twist your upper body *at the waist* one direction or another to work your lateral obliques and repeat. This type of "sit up" is a lot less hard on people in general and yet it works out *all* your core muscles...upper and lower abs (lower abs are a pain to target with crunches or regular sit ups) side abs and lower back. This exercise is what causes the 6 pack ab look too. :winkgrin: You can't get a 6 pack in the front if the sides and back muscles aren't as toned as the front.
Soreness the first week is normal...but after a short time it definitely kicks your endorphins into high gear and you feel *fantastic* after a good work out. :yes: It also does wonders for riding...seriously noticeable difference when you build up both your core strength and limb strength. I'm uncoordinated by nature...a klutz actually. But when in the tack my balance is very natural due to the core strength.
Also, add in some pilates or yoga...get a video that comes with a yoga mat or a workout ball at places like WalMart. Cheap and easy to learn how to do those right. Stretching is a HUGE benefit too...stretched muscles rarely get pulls or pinches and it also alleviates some of the tightness and soreness of working with weights.
For cardio...since I HATE cardio....I use either a punching bag and kick box it to death (and sometimes it kicks my butt back LOL) or I put on the radio and crank up some fast music and dance like I was a crack-addict at a Rave. :lol: That way cardio is fun...maybe not watching me do it but at leaast it's fun for me. :D

For the back support...look in a CVS for them. They tend to carry smaller sizes than you'll find in a Home Depot or other gyms. But once you wear one after hurting your back, you'll feel the difference the support gives. ;) Look for ones with a wide velcro band attachment. The more velcro, the easier it is to adjust down in size.
And be very careful to not lift something heavy and twist...like when lifting full buckets to hang. Carry the bucket to in front of wher you hang in and then face the hanger and in one smooth motion lift and settle it on the hanger. Being short I find it easiest on my back to lift the bucket straight up and then I lift a knee and brace the bucket bottom with my knee while I hook the top with my hands. That way I'm not fumbling with the weight and my leg is supporting it.

[greysandbays]

Number one thing would be to not do stuff in stupid ways. Like "heaving manure buckets". There's a reason real farmers of old used a pitchfork and a wheelbarrow! There's all kinds of dump carts nowdays, and if you are dumping into a manure spreader, a "dock" that you can dump down into it instead of boosting up to it makes sense if you are doing more than just dinking around with one or two small-pooping horses. There's no reason to be "heaving manure buckets" except a devotion to a creed that makes you feel like you are "really doing it right".

[ReSomething]

Do your work in ergonomically correct ways, ie what G and B said. Use gravity, levers or pulleys, mechanical contrivances such as post hole diggers etc. Set a moderate pace and stick to it.

Unfortunately for me I don't follow my own advice. I bailed out part of a construction hole (replaced frost free hydrant) that had filled with water because it was "too hard" to get a siphon started. My shoulder didn't hurt till the next day and then it was quite sore for weeks. I guess they call that the weekend warrior syndrome. Yoga does help, along with light resistance/weight training. We've investigated back braces for use at my work, anecdotal evidence says that they work while you wear them but your back may become weaker so that you are injured performing tasks at home. If you opt to use one please keep up an exercise/stretching regime to protect your back.

Hope you feel better soon!

[Mozart]

You have to learn to use your legs for lifting, not your back. :yes:

[Romany]

It wasn't until I joined a gym and did a weights class that I learned how to lift properly; do you have time to go to a gym fairly regularly that has a good weights instructor?

Also, not that I'm an MD or even a DVM, but popping ibuprofen or robax afterwards may help with initial pain/inflammation.

[Dazednconfused]

I did see a doctor the day after it happened Romany and that's just what they prescribed (muscle relaxers & painkillers). I'm doing much better this week thankfully. Riding in the car is still rather painful but nothing like the excruciating pain of last week! I *never* want to experience this ever again so definitely taking all these suggestions to heart...:yes:

There's a yoga studio right around the corner from my house, so I'll definitely look into that. I do have a gym relatively close by too, so I may have to make that investment soon as well.

Graysandbays - normally I enjoy your irascible commentary. I can assure you I had no attachment to the system we had, I just didn't have a better way to do it until today. We use a large dumpster (3 cubic yard size, IIRC?) for manure removal, rather than a spreader or wheelbarrow situation. We've figured out a more mechanical way to do it using the bucket on the tractor though, which will involve much less heavy lifting thankfully ;) There will still be some involved but now I have some good suggestions on how to do that better.

Thanks for all the useful suggestions guys. Appreciate it.

[Long Spot]

I lift with my back, run with scissors, and never get a second opinion.

Of course, I'm kidding. Honestly, I think strong core muscles have been my saving grace. The only time I've ever really hurt my back with long standing results around the barn was by stepping of a small step in the dark and "straight knee'd" the landing. The Russian judge gave me a 2.

That being said though, I know if I repeatedly did muck buckets into the back of a gator or whatever, I'd be in deep shite. Works great with 2 people. With one, not so much. Have the T-shirt, as they say. Very wise to find a different system.

I think the major deal with muck buckets is heavy lifting coupled with twisting. When you throw that bad boy to dump it, you twist. Heavy lifting not bad when done with your legs. Heavy lifting and then throwing in a twist (which can really only happen by using your back to twist) =bad juju. The system of muck bucket into gator was great. Until I did it repetitively. When I started to feel it, I started just backing the gator up to the stalls and cutting out the middle man muck bucket.

Hope you are on the mend soon! Back stuff is so not fun, though I can't complain about the prescriptions. What can I say. I'm a cheap date.

[Lambie Boat]

Hire strapping field hands. Not kidding.

I used to try to do it myself to save $$ and ended paying for doctors, adjustments, massage and painkillers. And I'm a lifelong Feldenkrais, Alexander Technique, yogini, pilates and dance person, so I know how to use my body correctly.!

[x-rab]

Another rule to remember when lifting is to suck in those gut muscles before you lift. I can't wait to try Misty B's sit up exercise to see if I can lose Mt. Rushmore, better known as my stomach. A six pack, isn't that how you buy beer. Wouldn't know any other kind if it hit me in the gut.

[Skydog]

If your doctor will write the prescription and your insurance will cover it, make an appointment with a physical therapist. Not only will they show you exercises to improve your core strength (no equipment needed!), they should also show you how to "properly" lift and bend. You'll start out having to think a lot about what you're doing, in order to do it correctly, but after your muscles get trained, it will become second nature to lift correctly.

I'm not a fan of back braces. Some people end up relying on the brace to support them, rather than developing their own muscles to support them. This can turn into a vicious cycle. On the other hand, the brace can act as a reminder (if you're pressing against it, you're probably not engaging your core) to support your back.

I do have a six pack. Unfortunately, it's well insulated.:D

[greysandbays]

Graysandbays - normally I enjoy your irascible commentary. I can assure you I had no attachment to the system we had, I just didn't have a better way to do it until today. ...

Guess I wasn't clear enough regarding the generic "you" I intended to convey in my post. I wasn't trying to accuse you specifically of having an "attachment" to the stystem -- just saying that was the only reason for anybody to insist on continuing to do it that way.

There's a lot of horse stuff that gets done certain ways for no better reason than "I was taught that this is 'the right way' and doing it 'the right way' reflects on my value as a rider/horse mommy/horse owner/horse person" but don't make any real sense.

Sometimes we do it without even realizing it until circumstances make it impossible to continue doing so. Then we are forced to either adapt to the circumstances and come up with other ways or fight the futile fight to keep doing it "the right way".

[Plumcreek]

Those muck buckets into dumpsters are the worst system. Hope the tractor bucket works for you.

I do anything involving my back much slower than other chores and carefully every time. I am a tall thin person and know I do not have the strength to muscle things, so do not even try - I go find a lever or hire my friend's football boys. Perhaps wimpiness has helped save my back from major injury in 50 years of doing barn chores and stacking hay.

I also have a wonderful vet who mixes up some liquid DMSO with Prednasone (Azium) 50/50 which instantly reduces pain, daubed on a muscle strain 2X per day. Could not live without it when I tweak that little muscle between the shoulder blades.

[deltawave]

Fitness for the job at hand, good core strength, correct body mechanics is 99% of the solution. Back braces feel good for some, but do virtually nothing to support or change the forces we apply to our backs.

A good trainer or physical therapist can be worth their weight in gold in dealing with chronic back problems when one has a job (or avocation!) that means a lot of lifting, bending, pulling, etc. Good "back hygiene" isn't natural to us, we have to learn it, but it can be hugely important.

All the women in my family have bad backs, I'm the only one (so far, touch wood!!!) who doesn't. You have to GET AND STAY FIT, not do stupid things like fling 400 bales of hay in one day just because you want to keep up with the hay guy :rolleyes: and pay attention to good habits: use the thigh muscles instead of the back muscles for lifting as much as you can. Lots of core exercises (that's the 21st century term for lots of situps, LOL) and keep the weight under control. Move, move, move, stay moving and stay fit and flexible.

[spotmenow]

I use pilates for core strength, deep tissue massage, and occasional chiropractic adjustments. The pilates and the massage kept me going all through hay season when my husband and I had to put away 3000 bales by ourselves :-)

[hosspuller]

Besides having somebody else do the heavy work... a front end loader on the tractor saves my back. Lifting and twisting is to be avoided at all times.

[slc2]

I was utterly shocked one day watching an old couple in their eighties load up a trailer with all their trunks, a cart and two horses and feed and tack.

They took about a third of the time a single young person would.

They had a hand truck, a lift, and after forty years I guess, they had honed it down to each specific motion.

It was like watching a well choreographed dance. That's how work can be.

I got the same impression watching my Amish crew. They were so fit they could lift from angles I couldn't but they STILL were constantly 're-engineering' their work and refining each motion, they analyzed every step they made, and I learned the PA German for 'stand like so' and 'turn it this way', LOL, I heard it enough times the older guys advising the younger, and constantly showing them how to avoid hazards and keep from getting strained or hurt. They did EVERYTHING differently from English crews. One was they kept moving, all the time, walking, moving quickly, no standing around. They never slowed down. Standing and cooling off is bad, tightens up the lower back.

Stretch and do back exercises every day. A strong supple back doesn't get hurt. THe stomach muscles, hamstrings and quads and the back muscles themselves support the back. Work 'em every day.

If overweight, lose weight. Being as thin as possible helps the back. The back has to support one's body weight as well as the load.

Clean stalls more often. Don't let manure accumulate in stalls. Most owners can pick out stalls in the morning, ,when they return from work, and before they go to bed; they can pick stalls 4 times a day when they're home. Not only does it save on bedding, but the work is far less hard - the manure is on the surface, instead of tamped in, and it picks up far easier. You're less tired when you do have to pick up the manure bucket, and you have less to carry to the heap or wheelbarrow.

We calculated it, and we actually spend a total of HALF the time when we pick 4 times a day. And we are old so we can feel every piece of work we do, and that we are far less tired and far less strained overall.

Consider collecting a small amount of manure in a container and dumping it in a wheel barrow, instead of trying to carry a heavy bucket, push the wheelbarrow - but you can still light load the wheel barrow so it is easy to push and manouvre each load.

Use a hand truck. Put heavy objects onto a hand truck or one of the many 'one man lifters' that are around. Use a hydraulic lifter, jack or other aid, lever, pulley or assist. These are very inexpensive and can be used in many situations.

Analyze the work. Redesign the motions you make. You can make it to consist of a series of different motions, instead of one huge effort that overstrains one muscle. Many heavy objects can be 'walked' by tipping them on edges, or angled in a different way to lessen your effort, using many different muscle groups and spreading the work load out.

Switch sides. Do half the work facing one way and half the work facing the other. Alternate every few motions. Use both arms and both legs to make your motion, and keep switching sides.

When not working, sit up straight, with your shoulders and hips straight and your back with a natural normal arch, neither with your back rounded nor unnaturally straight. Don't slouch or round your back or shoulders.

Keep your back warm while you are sitting around the house.

Adjust your car seat. Most car seats are bad for the back, rounding the lower back. Get a pad or lumbar support, and keep it in place. Put your seat back upright, and sit as you would on a horse, shoulders over the hips, natural hollow in the small of the back, instead of the usual position with the back leaned back and the lower back rounded.

If you must drive and then work, be sure to stretch before working and be sure your back muscles are warmed.

Avoid periods of standing in between work efforts. Keep moving and finish the work, so you don't cool down your muscles or tighten them up.

Standing tightens up the back muscles - if you must stand, keep alternating one foot and then the other, putting your foot up on a box or rail so your knee is higher than your hip, stretching your back muscles.

Carry a smaller load each time, even if it means extra steps.

Rather than moving slowly and lifting strenuously in place, and cooling down and tightening up, keep moving constantly, pacing yourself for an in-motion work session, which keeps muscles looser and warmer. Think of the lifting work as like an aerobics session, and keep moving constantly.

Lift properly. Most people get hurt because they lift improperly. Don't lean over or forward, use the strong muscles in the legs to help lift, being careful not to overstrain your knees by bending the knee too deeply.

Divide the work up into separate sessions over multiple days.

Wear warm clothing that covers your back and keeps it warm. A lumbar support belt that covers the lower back and sides can serve this purpose.

After work, do stretching exercises.

After the work, take tylenol or aspirin.

Before the work, put heat on your back. After the work, put ice on your back (where the nerves come out of the spine, where swelling causes the pain to originate...it may not be felt right where it originates, but further down the leg or hip. Ask your doctor or a physical therapist or trainer).

You might need to avoid hot baths after. A hot bath after doesn't always help back pain. The muscles of the lower back for example, have very little room to swell, because they are so close to nerves and bones, and long hot baths make them swell. When they do they can pinch nerves and cause pain. Stretching, a back massage and ice on those really no-room areas may work better with many back pains.

Use power equipment whenever possible. If you don't have power equipment, the economy means that the stuff is out there priced at 10% or 20% what is usually is used - buy something.

Re-aArrange your barn so you don't have to do as much lifting - a farm wagon with a hydraulic lift can be had for very little money (compared to doctor bills and hiring help while you're laid up). Put the manure in the wagon and haul it out to the manure pile every few days with the tractor, and dump it. Analyze your chores and see where they can be re-engineered into more do-able chores.

[Dazednconfused]

If overweight, lose weight. Being as thin as possible helps the back. The back has to support one's body weight as well as the load.

Again, read the thread. 6' and 145 (and relatively fit besides) is not overweight by any stretch of the imagination.

Clean stalls more often. Don't let manure accumulate in stalls. Most owners can pick out stalls in the morning, ,when they return from work, and before they go to bed; they can pick stalls 4 times a day when they're home. Not only does it save on bedding, but the work is far less hard - the manure is on the surface, instead of tamped in, and it picks up far easier. You're less tired when you do have to pick up the manure bucket, and you have less to carry to the heap or wheelbarrow.

I clean twice a day. I do not have time for more than that with the other duties I have assigned to me. On rare occasions I have time for a third quick midday pick.

Consider collecting a small amount of manure in a container and dumping it in a wheel barrow, instead of trying to carry a heavy bucket, push the wheelbarrow - but you can still light load the wheel barrow so it is easy to push and manouvre each load.

Did you read the thread at all? We use a 3 cubic yard dumpster. There's no way to get a wheelbarrow of manure into it :confused: !

Use a hand truck. Put heavy objects onto a hand truck or one of the many 'one man lifters' that are around. Use a hydraulic lifter, jack or other aid, lever, pulley or assist. These are very inexpensive and can be used in many situations.

I use a handtruck frequently.

Avoid periods of standing in between work efforts. Keep moving and finish the work, so you don't cool down your muscles or tighten them up.

If you're standing around at a horse farm, you won't remain employed for very long ;) :lol:

Carry a smaller load each time, even if it means extra steps.

Rather than moving slowly and lifting strenuously in place, and cooling down and tightening up, keep moving constantly, pacing yourself for an in-motion work session, which keeps muscles looser and warmer. Think of the lifting work as like an aerobics session, and keep moving constantly.

Already do this.

After the work, take tylenol or aspirin.

Already do

Use power equipment whenever possible. If you don't have power equipment, the economy means that the stuff is out there priced at 10% or 20% what is usually is used - buy something.

Already started (read the thread!)

Re-aArrange your barn so you don't have to do as much lifting - a farm wagon with a hydraulic lift can be had for very little money (compared to doctor bills and hiring help while you're laid up). Put the manure in the wagon and haul it out to the manure pile every few days with the tractor, and dump it. Analyze your chores and see where they can be re-engineered into more do-able chores.

It's not my barn. I work for a farm.


I know this is a modus operandi for you SLC, but it'd be good if you read my posts.

Thanks to everyone else for your very helpful, well-read suggestions that actually fit my situation. :cool:

[subk]

Any stretches that you can recommend?
I've been struggling all summer with back issues. I have an ART therapist who I've been working with and he has me doing three stretches to help relieve the pain and as a preventative to re-injury.

First is stretching the hamstrings on the back of my legs. Lay on your back with your knee bent and bring it up toward your shoulder. I used to do this trying to keep my leg straight but this therapist has me do it with my knee bent and it seems to result in a better stretch because the muscle is more relaxed.

Second one. Laying on your back look left with you head then bring your left knee over and across your right leg. With your body still facing upwards this is a twisting stretch of your core. http://www.westvalley.edu/stretch/stretch_047.html This is for the lifting turning things we do--like using a pitch fork.

Third is a yoga warrior pose that is a lunge with your legs and a lifting of your arms over your head. http://www.earthspoweryoga.com/warrior_one_yoga_posture.html Therapist thinks this it the best stretch for a healthy back ever...

Stretches are held for 3 deep breaths. Do both sides. I'm suppose to do all three stretches 3 times a day. I'm pretty good at twice a day. Most of my pain now is in the early morning, middle of the night when everything has cooled and hasn't been moving. The hamstring stretch is the best to do to alleviate the pain and not wake my hubby!

[Dazednconfused]

I've been struggling all summer with back issues. I have an ART therapist who I've been working with and he has me doing three stretches to help relieve the pain and as a preventative to re-injury.

First is stretching the hamstrings on the back of my legs. Lay on your back with your knee bent and bring it up toward your shoulder. I used to do this trying to keep my leg straight but this therapist has me do it with my knee bent and it seems to result in a better stretch because the muscle is more relaxed.

Second one. Laying on your back look left with you head then bring your left knee over and across your right leg. With your body still facing upwards this is a twisting stretch of your core. http://www.westvalley.edu/stretch/stretch_047.html This is for the lifting turning things we do--like using a pitch fork.

Third is a yoga warrior pose that is a lunge with your legs and a lifting of your arms over your head. http://www.earthspoweryoga.com/warrior_one_yoga_posture.html Therapist thinks this it the best stretch for a healthy back ever...

Stretches are held for 3 deep breaths. Do both sides. I'm suppose to do all three stretches 3 times a day. I'm pretty good at twice a day. Most of my pain now is in the early morning, middle of the night when everything has cooled and hasn't been moving. The hamstring stretch is the best to do to alleviate the pain and not wake my hubby!

That's super helpful. Thanks!

[Renn/aissance]

Another rule to remember when lifting is to suck in those gut muscles before you lift. I can't wait to try Misty B's sit up exercise to see if I can lose Mt. Rushmore, better known as my stomach. A six pack, isn't that how you buy beer. Wouldn't know any other kind if it hit me in the gut.

My Pilates instructor refers to this as "activating your abs" but I like your term better. :lol: Lifting properly and using your abs to support your back muscles is a far better strategy for managing back trouble than my former system, which was "ignore the pain until you want morphine." When my back bothers me enough that I want a brace for it (in addition to heavy-duty NSAIDs) a rider-friendly version is a ShouldersBack with a polo bandage wrapped from hips to right under your breasts like a corset. The ShouldersBack supports your upper back and doesn't let you roll your shoulders forward to compensate, while the polo supports the lower back.

If you can get to yoga or Pilates classes that would also be excellent. Taking regular Pilates classes to strengthen my core and other muscles, as well as to build flexibility in my back, has really helped me and my boatload of back issues which are not conducive to mucking out a barn in an efficient manner.

This is my favorite stretch for a tight lower back.

While sitting crosslegged, stretch your upper body tall (like you're sitting on a horse) as if there is an invisible string pulling your spine to the ceiling. Slowly stretch your arms vertically above your head and link your hands. Stretch up from your arms, then slowly, vertebra by vertebra, arch your back, starting from your neck. Your arms stay straight and come down in front of your body. You want to tighten your abs while doing this to help your back arch. Tuck your hips under you or your low back may complain.

Two ways to finish this one. The first is to just straighten back up, vertebra by vertebra. The other is to follow your arms forward, as if someone is grasping your hands and pulling your body forward. You bend over your crossed legs, stretching all of your joints forward, while your lower back is still rounded. Hold yourself stretched out. Then pull yourself back into your rounded position and straighten back up vertically, vertebra by vertebra. Don't forget to pull your shoulders back. My sister likes to finish by extending her back, arching backwards like she was going to do a bridge, but because of my specific back issues that particular move would make my next reach to be for a fistful of painkillers. Know what feels good to you and what doesn't, and follow your body in doing what feels good.

[JB]

Muscles. :winkgrin:
And due to weight lifting...learning the best way to pick up and carry heavy stuff.
Ditto this.

There really is NO substitute for having the muscle strength to do some of these things. Lifting things is way more than just arm or leg strength - it involves your entire core, and weakness there, along with poor lifting technique, is what will lay you up faster than you can say "uh-oh".

Not that that will help all the time, because it seems most back injuries are from the dumbest little things or moving just the smallest bit wrong. My hubby threw his back out putting on a sock once. :no:
Ouch! You're right, sometimes it IS the dumbest things!

But I am a bit of a freak with hitting the weights and strength building. Mostly because I have arthritis and have had it for some time. Since I was young. I've found over the years that having a good muscle base and stretching well and often supports my joints a whole lot and I suffer a lot less from the arthritis because of that. My doctor told me the muscles help prevent a buttload of pulled stuff too.
Stretching is super-critical, especially in the "pulled" stuff area. Muscles that will stretch correctly are muscles that have less of a tendency to tear, and supple as well as strong muscles, (and muscles are connected to tendons) also help preserver tendon healthy.

They sell those lower back supports too. Those work well, but if you're on the small side it's not easy to find ones that adjust small enough to fit.
IME, they don't do much of anything other than remind you to think about your back :) And thinking about your back is what tends to make people be more careful about how they're lifting/bending. But hey, if that's what it takes, I'm all for them :)

[shalomypony]

Pilates.Two back surgeries in my past and pilates is the total answer for me.If I miss more than two wks of pilates my back starts getting bad.