Unless tasks are performed correctly, the end result is almost certain to be back pain. Indeed, it is surprising how many thousands of people abuse their backs every day of their lives -- sometimes right from childhood.

Did you know, for example, that 40 hours of sitting can put more strain on your back than 40 hours of standing, or even lifting? If you lift full baskets of heavy, wet laundry from the waist, sit at computers which are not directly in front of you, rearrange heavy furniture without assistance, or sit with the telephone receiver jammed between a tilted head and raised shoulder while writing or using a keyboard, then you could be heading for back trouble -- unnecessarily.

"A lot of people come to us with back pain and say `I was just doing this or that and put my back out,' when in fact their pain is the result of chronic bad habits over many years,'' physiotherapist Miss Lesley Copeland explained.

"Unfortunately, most people -- unless they are taught otherwise -- don't even think about how they do things.'' Because of that -- and the commonality of back pain -- the Bermuda Physiotherapists Association (of which Miss Copeland is Secretary) has designated October 19-23 as Physio Awareness Week, with the theme: Preventing Back Pain.

"Most people have a backache at some time in their lives,'' Miss Copeland said. "Poor posture, being overweight and everyday activities all contribute to the problem.'' To understand the importance of taking care of the back, it is first necessary to understand its make-up: In their normal, balanced alignment the back has three natural curves: the cervical curve, extending from the neck to the shoulder area; the thoracic curve, encompassing the chest to the abdominal area; and the lumbar curve extending from the abdominal area to the buttocks.

To keep the spine properly aligned, strong, flexible muscles are needed to hold the spine in position. Good posture develops body awareness which helps you to stay in good postures throughout the day, no matter what you're doing.

Poor posture starts as a comfortable habit, but eventually hurts -- not just the back, but all over. Apart from looking bad, poor posture creates muscle tension, stiffness, fatigue, back and neck ache, and even poor attitudes and a lack of self-confidence.

Over time, poor posture can also aggravate such conditions as curvature of the spine, short leg syndrome (one leg shorter than the other), osteoporosis and osteoarthritis (bone degeneration).

Slouching in a chair or on a sofa, stooping instead of standing erect (a common failing of tall people who try to conceal their height), sleeping on a soft or sagging mattress and sitting with the legs crossed all contribute to poor posture.

In fact, it is surprising how many regular activities, performed incorrectly, can injure the back. Lifting a baby or child, washing up, vacuuming, watching TV, shopping, making a bed and driving a car are just some of the hazards.

"Women carrying a baby or child on one hip is a common sight -- and quite wrong because it throws the spine out of alignment,'' Miss Copeland noted.

"Washing up in a sink which is too low, or overstretching to paint or dust a wall or ceiling are other ways of abusing the back, as is making a bed the wrong way.'' In the workplace, sitting too long or improperly in chairs and at desks which are the wrong height are common failings, bending and turning the body incorrectly, and using the phone improperly are others.

"Repeated poor posture in the workplace not only hurts your back but can also stress other parts of the body, like the wrists,'' physiotherapist and Association chairman, Mrs. Shirlene Dill, explained.

Repeated misuse of the wrists can lead to carpal tunnel syndrome (CTS), now commonly experienced by regular keyboard users. CTS specifically affects the sensitive nerves and blood supply feeding the hands and wrists. Symptoms include tingling and numbness in the fingers, thumb ache possibly extending to the neck, burning pain from wrist to fingers, and weakness of grip, ability to pinch, and other thumb actions, as well as swelling of the hand and forearm.

Untreated, the symptoms may escalate into acute, persistent pain resulting in debilitation and ultimately an inability to work without corrective surgery.

Paying attention to what we do, improving how we do it, and regularly pursuing specific light exercises will go a long way to improving the state of our backs. Here are some suggestions: At work: When using a keyboard, keep elbows at right angles, wrists straight, flat and level. Vary work so you aren't making the same movements for hours on end. Stand up and move around at least once per hour. Do some simple stretching exercises every so often. Sit up straight in your chair with a cushion or rolled up towel in the small of your back. Sit close to your desk.

Keep feet flat on the floor and pointed toward work station. Don't cross legs.

Hold head at a slight downward angle. Adjust chair height and seat back so wrists and hands are straight. Telephone operators should use a headset to keep head upright and body straight. Support elbow of arm holding handset when telephoning. Hold reading material vertically rather than leaning over it.

Rest elbows on desk to support upper back. When bending over to pick something up whilst seated, first slide to chair edge, then support back with one hand on the desk and one foot in front of you.

In the home: Stand on a stable chair or ladder instead of stretching too far when painting the ceiling, dusting, cleaning high cupboards, etc. Squat or kneel to dust skirting boards or reach low shelves. Always push the vacuum cleaner in front of you rather than swing from side to side. Don't lift a heavy piece of furniture or turn a mattress without help. Bend the knees when making a bed. If you have to reach across the bed, rest one knee on it to support lower back. Then do a straight back bend, keeping shoulders down, not hunched over. Stand on chair or stool to make top bunk bed, don't stretch up.

Use as little water as possible when filling a bucket so that carrying is easier. Adjust ironing board height so back is not bent. Raise height of dishpan so back isn't bend forward when washing up.

If standing for any length of time (e.g. cooking, ironing, peeling vegetables, washing up) raise one foot on a stool, small box, or even bottom shelf of a cupboard or low drawer. Bend knees when picking up baby or children. Divide wet laundry into two basket loads before carrying, bend knees to lift. When doing long jobs, rest every so often, change position frequently, stretch the back.

In the garden: Before gardening, do gentle stretch exercises. Bend knees, not back, when digging and weeding. Use kneeler and other equipment to prevent back strain. Kneel when planting, and use knee pads or a kneeler. Keep close to a tree or shrub you are pulling out. Don't jerk things out suddenly. Keep tool shed tidy to save stretching past piles of equipment. Switch tasks often.

Don't do heavy digging for hours. Pace yourself to fitness level.

At play: Warm up before any sport. Wear good footwear and appropriate clothing. Stop if you are injured or out of breath. Don't exercise with a cold or if you are feeling unwell. Warm down at the end of a game by doing a few exercises. Don't slump in a chair afterwards.

General: Use a firm mattress. The best way to sleep is on your back with small pillow under the knees. Use one pillow under head, not two. Don't wear high heeled shoes continuously. Stop activity if back hurts. Stand tall and straight, hold head high, pull abdominal muscles in lightly. Don't do fitness or aerobic exercises on stone or concrete floor. Do not carry anything that seems too heavy for you -- not even for a few feet.