Quick tips for a back-friendly routine
Stay fit by exercising regularly - an inactive lifestyle contributes to back pain. Always stretch before exercise.
Be aware of your posture during your daily activities. If your work involves lifting objects, don't bend over; lift by bending your knees, and keep your back straight and the object close to your body.
Don't twist when lifting. If your work is sedentary, make sure your desk is at the appropriate height, the chair has good lower back support and your feet rest on a low stool.
If you sit at your desk or drive a car for long hours, take a break every hour and stretch to relieve muscle tension.
Don't slouch when standing or sitting. Keep your shoulders back and your head straight - this helps your back to support your weight.
Sleep on your side on a firm surface with your knees bent to reduce the curve in your spine.
Eat a healthy diet to prevent excessive weight gain.