The best way to avoid back strain or injury is to do exercises that keep the core abdominal muscles strong and toned. This is because these muscles support the back and are also responsible for helping to keep correct body alignment and posture. The abdominal muscles are the muscles that do the work in lifting, so the back muscles should never be relied on for strength in lifting. If you have weak abs, your back muscles may be overworked, causing strain or injury.
If you must do a low-level project, sit, squat or bend at the knees. As an example, if you are picking weeds, do it on your hands and knees or sit on the ground or on a gardener’s stool. Work on the project or object with it directly in front of you so you are not twisting or leaning sideways. Also, if you are dealing with your RV storage bays, don’t bend over at the hips. Get on your knees, squat or sit on a stool. If you must lift something heavy, get help, if needed, and always face the item, bend the knees, consciously tighten the abdominal muscles and tuck your hips forward. Use your arms to bring the item close to your chest, and then use the legs to lift yourself and the item upward.
Search online for exercises and the correct use of “body mechanics,” as medical professionals call it, to help protect your back. It is important to work to stay fit. As we age, we tend to lose muscle strength and tone, and we tend to become a bit larger in the belly area. This can put us at risk for hurting our back doing even the smallest activity such as picking up a sock.