How to prevent back pain

Cut Your Risk of Back Pain Right from the Start!

As with any health condition or disease, preventing back pain is better than trying to cure it after it has set in, and may be too late. So even if you’re not experiencing back pain symptoms, I would recommend you follow these simple tips:

1. Always stretch before any strenuous physical activity. In fact, I strongly advise you to engage in a regular stretching program. My favorite isactive isolated stretching (AIS), developed by Aaron Mattes. It's completely different from the traditional type of stretching, and is a great way to get flexibility back into your system.
2. Do not slouch when standing or sitting.
3. If you spend most of your time sitting, pay careful attention to consciously sucking in your belly and rotating your pelvis slightly up. At the same time, you should keep your head back, with your ears over your shoulders and your shoulder blades pinched. This posture will keep your spine in proper alignment. Do this every hour you’re sitting, holding the muscles tight for several minutes.
4. Sit in chairs or car seats with good lumbar support.
5. Switch your sitting positions often. I would also recommend periodically walking around or gently stretching your muscles to relieve tension.
6. Avoid bending over without supporting your back.
7. Wear comfortable, low-heeled shoes. Women should also refrain from wearing heels all the time.
8. Sleep on your side to reduce any curve in your spine. You should also sleep on a firm surface.
9. When weight-lifting using your legs, always keep your back straight.
10. Maintain an optimal weight.
11. Quit smoking. Smoking reduces blood flow to your lower spine, causing the spinal discs to degenerate.
12. Get enough vitamin D from sun exposure daily, as vitamin D helps keep your bones, including your spine, strong.
13. Drink plenty of water to enhance the height of your intervertebral disks. Since your body is composed mostly of water, staying hydrated will keep you fluid and reduce stiffness.

Source: http://www.mercola.com/back-pain.aspx