Slideshow: 8 simple strategies to keep your back healthy

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From what you put on your feet in the morning to how you perform your everyday tasks, watch and learn how to keep your back healthy, strong and injury free.

A healthy back can help carry you through your busy day — and keeping it healthy depends on what you do every day. That's important to remember because, according to the Canadian Chiropractic Association, a full 80% of Canadians will suffer some form of back pain in their lifetime.

Rather than risk being part of that group, follow the simple tips in this slideshow and look forward to maintaining good back health.

Stand tall

Try to maintain good posture throughout the day. Here’s how:

  • Stand with your feet shoulder-width apart and your knees slightly bent. Your head, shoulders, hips and ankles stack up straight above each other. Your shoulders are back, neck long, chest raised and your abs and backside are pulled in. Use a full-length mirror to check this alignment from the front and side.
  • Avoid activities that could throw your alignment out of whack. Cradling the phone with your neck and carrying a heavy bag on one shoulder are definite no-nos. Instead, switch to a messenger-style or cross-body bag with a padded strap to help even out the weight.
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This article may contain information related to nutrition, exercise and fitness and/or general information provided by select health care professionals. This information is provided for informational purposes only and is not a substitute for medical advice, diagnosis or treatment or advice provided by a qualified professional. Speak to your healthcare professional before making any changes to your lifestyle or beginning or discontinuing any course of treatment.


  • Canadian Centre for Occupational Health and Safety, Exercises for a healthy back, website
  • Canadian Chiropractic Association, Back facts: high heels, website
  • Canadian Chiropractic Association, Back facts: posture, website
  • Canadian Chiropractic Association, Public education, website
  •, Lifting safety: Tips to help prevent back injuries, website
  • Medical News Today, Ten ways to keep a healthy back, American Council on Exercise, website
  • Ontario Chiropractic Association, Caring for your back, website
  • Ontario Chiropractic Association, Plant and rake without the ache, website
  • Saskatchewan Ministry of Health, General recommendations for maintaining a healthy back, website
  • Toronto Emergency Medical Services, Snow shoveling safety tips, website
  • University of Toronto, Environmental Health and Safety, Workplace exercises, website

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