There’s two parts of your body that you will really, really miss when they’re gone — your knees and your back. While maintaining a healthy weight is the best thing you can do for your knees, there are a number of strategies for caring for your back and preventing back strain and injury, especially in the workplace where many adults spend the vast majority of their time.

First, realize that it’s not only people who do a lot of manual labor, lifting and bending who put their back at risk on a daily basis. In fact, sitting for long periods of time can actually put a greater level of pressure on your lower back than standing. The good news is that if you have a good quality desk chair that provides the right level of support for your lower back, you can avoid some of this strain. You may even choose a desk chair with an actual backrest. The wrong desk chair, no matter how high-end and expensive, will leave your back feeling fatigued by the end of your workday because it forces you to sit in an awkward position. It’s also a good idea to step away from your desk for five minute periods every now and then to give your back a chance to decompress.

For jobs that do require a lot of lifting and bending, there are some best practices you can begin to put in place to avoid back pain and strain. First of all, there’s no need to be superman or superwoman. If an object (or person, as in health care professions) is too heavy for you to lift or re-position, get help. A helping hand can ensure you are not overdoing it with your back. When lifting, spread your feet apart so you have a wider base of support. It’s also a good idea to get as close as you can to the object or person you are lifting, using your leg muscles as much as possible. Many people make the mistake of leaning over from a distance to perform a lifting action, but it’s the worst thing you can do to your back. Keep in mind that your leg muscles are much better suited than your back muscles for heavy lifting.

Finally, bend at your knees and not from your waist. This helps you use more of your leg muscles than your back muscles. For more information on preventing and managing back pain, visit Medline Plus, a service of the U.S. National Library of Medicine and National Institutes of Health.