Exercise, by walking, swimming, jogging, biking, or even gardening, at least 30 minutes each day.
Maintain a good posture when walking, sitting, and even when sleeping. Don’t slouch – sit in a balanced and neutral position to avoid straining your spine. Sleep on a mattress that doesn’t slouch, maintaining, even while you sleep, the same natural spinal alignment that you have when standing, allowing muscles to relax.
Maintain a healthy weight. Excessive weight can strain the spine, causing it to wear out.
Lift properly by bending from the knees. Instead of bending from the back and twisting while lifting objects, hold the objects close to your body, with your legs apart, tightening the abdominal muscles, and keeping the object being lifted close to the body.
Strengthen your spine while you do household chores: When washing the dishes, use the sink to stabilize yourself so you can stand on one leg for about 30 seconds, alternating legs, and building strength in the core muscles of the lower back and abdomen. When vacuuming, avoid bending and pushing; instead, stand upright with your chest pushed out, and with your legs, rather than your back, moving forward and backward.
What you do in bed matters – when you lift your head to watch TV or to read in bed, your muscles contract, causing back pain. Instead, place pillows under the small part of your back and behind your neck so that you don’t cause an unnatural position for your spine by slouching, which may cause back pain the next morning.
Get up! Too much bed rest can weaken your back muscles and cause loss of flexibility.
Don’t sit in one position for too long; take breaks and change positions frequently.
Cross ‘em! Cross your legs, alternating, if you sit for a few hours (such as at school, in a theatre, or in a doctor’s waiting room), to move and stretch the back and hip muscles.
Where’s your wallet? Men are advised to stop sitting with the wallet in the back pocket, as the position can eventually cause chronic pain.
Just say “NO!” to lifting heavy weights.
Make sure that your computer screen is at eye level. Sit with your back straight, don’t slump, and don’t curve your spine too much. Stretch often to get your circulation flowing better.
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