1. Squat. Keep the following in mind when lifting with the squat technique. The back should be in the locked-in position. Use a Booyah Stik or broom handle and use it to line up your spine ...

When lifting an object, make sure both feet are planted and your weight is evenly distributed, said Dr. Gbolabo Sokunbi, a spine surgeon at the Hospital for Special Surgery in Manhattan.

This means decreasing your reps, sets, or weight if you’re lifting, and mileage if you’re a runner. Let’s say you usually do five sets of squats for five sets each with 180 pounds.