The most common myth: "Back pain is simply a part of aging – there's nothing you can do about it." False. A targeted combination of smart posture, a strong core, and correct lifting techniques significantly reduces the risk – regardless of whether you already have symptoms or not. A training session with specific lifting drills can measurably improve knowledge and application in everyday life – both for individuals with and without back pain ^[1].

Back pain is rarely "destiny," but often the sum of small daily stresses. Crucial are good Lumbopelvic stabilitycontrolled collaboration of the lumbar spine, pelvis, and hip muscles, efficient support patternsbiomechanically advantageous positions that distribute forces across joints, and a practical lifting techniquekeeping the load close to the body, maintaining a neutral spine, using strength from hips and legs. Posture does not mean "being stiff as a board." It involves dynamic alignment: the spine remains neutral, the ribs and pelvis are aligned, and the hips handle weight shifts. Micro-adjustments throughout the day – while sitting, standing, carrying – determine whether tissues are overloaded or remain resilient. Understanding these basic principles enables the prevention of back pain and the enhancement of performance, as power transfer, breathing, and focus become more stable.

Correct lifting and posture patterns reduce unnecessary shear forces on intervertebral discs and relieve passive structures such as ligaments. The result: fewer acute pain spikes, reduced irritation of paraspinal muscles, and a more resilient movement system in the long term. Training interventions that practically teach correct lifting not only improve knowledge but also actual behavior – for individuals with existing back pain as well as for those without complaints ^[1]. For high performers, this means: more stable daily energy, less "pain noise" in the head, better recovery after strain, and a lower risk of performance failures at work or training.

In an intervention featuring practical demonstrations and visualized instructions on correct lifting techniques and back protection, participants' knowledge significantly increased in written and practical tests. Notably, both individuals with existing lumbar issues and those without symptoms benefited, underscoring the generalizability and relevance of prevention ^[1]. The study design combined teaching through demonstration and illustrative diagrams with pre- and post-tests – the key takeaway for everyday life is: didactics plus practice creates transferable competence. The authors emphasize the role of physiotherapists in conveying prevention more broadly – a hint that structured training can be effectively applied not only clinically but also in occupational and sports settings ^[1].

- Learn the "hip hinge" movement: Stand hip-width apart, push your hips back, keep your spine neutral, and slightly bend your knees. Practice daily for 2–3 minutes with a broomstick along the back of your head, spine, and sacrum to feel the neutral line ^[1].
- Lift loads close to your body: Pull the box towards you, exhale calmly, actively engage your core and glutes, and come up using your hips and legs. Avoid rounding your back, especially on the first lift ^[1].
- Use visual cues: Mark a "load zone" on the floor close to your shins. Train 5 repetitions slowly, then 5 quickly – first without weight, then with a light load. This transition from demonstration to practice promotes the transfer to everyday situations ^[1].
- Micro-breaks while sitting: Stand every 30–45 minutes for a brief moment, perform 5 repetitions of the hip hinge, and gently retract your shoulder blades down and back. This resets your posture before fatigue "dilutes" it ^[1].
- Carry instead of pull: When carrying, distribute weight across two bags, keep them close to your body, and take small, stable steps. When setting down, push your hips back first, then bend your knees – the same sequence as when lifting ^[1].

The next steps in research will clarify how digital coaching, wearables, and AI-supported feedback systems can scale lifting technique training and ensure long-term behavioral change. Building on the demonstrated effects of practical demonstrations ^[1], hybrid programs – short live sessions plus app-based fine-tuning – could make prevention in everyday life even more effective.