Back, considered as the most important part in tai chi, should be best taken care at all costs. Of course, practicing tai chi accurately itself is a way. But it's better to use your back sensibly in daily life.

For example, you try to pick up a heavy box and throw it into the back of your car, or you clean the house for 2 hours, or you play basketball without streching first, or even you lie down on the couch watching 'Titanic' and so on.

* Curving the back forward to grab something and lifting by straightening the back.
* Bending at the hips with straight legs while grabbing or lifting.
* Twisting the back while holding or lifting with shoulders turning but not the hips.
* Stretching the arm and holding things far away from your body.
* Lifting a heavy stuff above shoulders level.
* Attempting to pick up an object whichi is too heavy.
* Carelessness when lifting even a light thing.

1. Keep your feet shoulder width apart with one foot a bit ahead of the other.
2. Bend at the hips and knees only when you squat down and even you can put one knee to the floor and the other in fornt of you with a right angle.
3. Don't twist your back when you lift and lift slowly by straightening the hips and knees, the back should be straight.
4. Try to hold heavy stuff as close to your body as possible, at the level of your tummy.
5. Change direction by taking small steps on your feet.
6. Keep your shoulders in line with your hips when you change direction, leading with the hips.
7. Set down your stuff carefully and squat with your knees and hips only.