Back Pain Prevention: Simple Strategies for a Healthy Spine

1. Lift with your legs, not your back. When lifting something heavy, bend your knees and keep your back straight. Use your leg muscles to lift the object, not your back muscles.

2. Avoid twisting your back. When you need to turn, pivot your feet and hips instead of twisting your back.

3. Sleep on a firm mattress. A firm mattress will help to support your back and keep it in a neutral position.

4. Use a pillow to support your back when sitting. When sitting, place a pillow behind your back to help maintain a good posture.

5. Sit up straight. When sitting, avoid slouching or leaning to one side. Keep your feet flat on the floor and your shoulders back.

6. Stand up straight. When standing, avoid slouching or leaning forward. Keep your shoulders back and your head held high.

7. Exercise regularly. Regular exercise can help to strengthen your back muscles and improve your flexibility, both of which can help to protect your back. Some good exercises for your back include swimming, walking, yoga, and Pilates.

8. See a doctor if you have back pain. If you experience back pain that doesn't go away with home treatment, see a doctor to rule out any underlying medical conditions.