When we say lift carefully, we mean that you should make use of your legs as much as possible, this spares your back from the extra burden. The trick is to tighten your abdominal muscles, bend your knees and keep the object which you have to lift close to your body. Also, avoid lifting objects in such a way that will cause strain.

Water comprises about 70% of our body composition. Water is very essential for making our motions fluid, rather than stiff. The height of the inter-vertebral disks is enhanced by drinking plenty of water, which makes them act as healthy shock absorbers. It is always good to drink a generous supply of water, as it is necessary for good bodily process. Drink at least 6 to 8 glasses of water a day.

You can protect yourself from a large number of diseases and discomforts by simply maintaining a healthy weight. Your spine gets the maximum advantage if you stay in the healthy weight range. You can effectively prevent abnormalities arising due to wrong posture, such as anterior pelvic tilt, also inter-vertebral disks do not suffer under the burden of lading and compression. Also, you need to make sure that you are not hostage to a sedentary lifestyle because it leads to the stiffening and weakening of muscles.

Exercises are a great way of avoiding lower back pain. However, you must always remember to follow a small warm up session before starting your daily exercise routine. Warms ups are 5 to 10 minutes of light aerobic activity. Your muscles get acclimated to a more intense level gradually because of this warm up session, otherwise, your intense raining routine can lead to back injuries. Some experts even recommend to include a little bit of stretching in the warm up session.

Cool down sessions are also as important as the warm up session, the difference being the fact that warm up sessions are followed prior to the intense exercise routine, whereas, a cool down session is followed once you are done with exercising. Cool down sessions basically include stretching. This cool down session relieves muscle tightness, which can otherwise lead to back pain. Stretching also relives joint strain by balancing the action of muscles.

Twisting motions are one of the main reasons behind lower back pain, therefore, carefully monitor the use of twisting motions. Try to limit them or eliminate such motions completely from your daily activities. Avoid twisting, especially while lifting heavy objects. Pain and tightness while moving spine are the warning signs which indicate trouble, so pay close attention to how you are moving your spine when you are doing other activities. 

You can keep the muscles of your spine strong with the help of exercise and activities. Abdominal muscles are perhaps the most important muscles in the body which you need to strengthen in order to avoid back pain. Stiffness of the muscles lead to pain. This stiffness can be removed by including stretching in the fitness program that you follow. Stiffness in the muscles make them prone to injury, so you need to stay flexible if you want to avoid back pain.

You can effectively avoid placing unnecessary strain on your back or neck by finding a sleeping position that works for you. These ideal sleep positions tend to vary from person to person. Use your comfort level and your own judgement to determine the sleeping position that will be best for you. You can even seek the counsel of you doctor for this purpose.

One of the possible risk factors which acts as a trigger in most cases of back pain is sitting in the same position for long periods of time. Try to avoid long periods of sitting, but still if you have to do so, then force yourself to move from the chair as much as possible. The spine gets loaded leading to the compression of disks because of sitting for a long time. This causes disk problems. Neck problems and posture problems, such as kyphosis can also be caused by working on a computer for long periods of time.