The back is one of the most vulnerable parts of the body. We use our backs for everything – standing, sitting, walking, running, picking things up, sleeping, and more. A back injury can lead to lifelong problems. It can also have consequences throughout the rest of the body, as the spine controls how we move and experience pain. The best way to prevent pain and injury is to take care of your back. What are the best practices for back care?
Have good posture. Hunching over is bad for your back. If you have poor posture either standing or sitting, you will likely experience pain in your shoulders, middle back, and/or lower back. When you stand, keep your legs slightly bent to keep your weight where it should be. Promote the natural curve of your back, ignoring any temptation to bend or extend unhealthily. When you sit, your chair should allow your back to settle naturally into the S curve. Your feet should be flat on the ground.
Lift with your legs. 
If you need to lift something heavy from the ground, you must take care not to strain your back. Bending over to pick up something heavy can cause damage. If you must lift an item, use your knees and hold the object close to your body. If you find your legs struggling to perform this task, try some short exercises every other day to strengthen your legs. Your back will thank you.
Quit smoking. 
Nicotine restricts blood flow. Smokers are more likely than non-smokers to have back pain. To protect your back, avoid smoking cigarettes.
Maintain a healthy weight. If your back can’t support your weight, you’re straining it. Losing even a few pounds can do wonders for back pain. You don’t need to overhaul your life completely in service of weight loss to see the benefits. Combined with strengthening exercises, a minimal amount of weight loss promotes a healthy back.
Stretch. 
Tight muscles cause pain. If your back muscles are too tight, they’re unable to do their job. A few simple stretches throughout the day can loosen up your back, easing pain and promoting back health.
Get up. Sitting down all day is bad for your health. Especially if you work in an office, you probably find yourself spending most of the day sitting – and you may be surprised at how much of your back pain is caused by it. At least once every half an hour, get up and walk around briefly. This gives your back a rest.
Cut stress. Too much stress in your life causes your muscles to tense. Tense muscles can’t do their job. This puts unnecessary strain on your joints and spine. Cutting stress should be a priority if you want to keep your back healthy; don’t let your job take over your life.
A great way to relax is to take regular baths. Dissolving Epsom salts in the bath can also help with any minor pain you’re experiencing. Prioritize alone time to allow yourself to relax – a good book and a glass of wine can do wonders for a stressed out person. Figure out what stressors you have in your life and attempt to eliminate them or their negative effect on you as much as possible. Figure out what makes you happy, and add these things in your routine.
Take your vitamins. Your joints and spine need certain minerals and vitamins to be healthy. Getting the right balance in your food can be tricky, especially if you’re busy. Vitamin pills are a great solution that are sold in any supermarket. You will find bottles labeled for joint, spine, and bone health. Take the right vitamins to protect your back.
Sleep right. Sleeping on your back can put a lot of pressure on your spine. What’s more, a bad mattress strains your back during sleep. Many back pain sufferers have their problems all but evaporate when they replace their mattress. If a new mattress is too expensive, try a mattress topper. A good mattress topper is a fraction of the cost of a new mattress, and can help your back significantly. To avoid putting too much pressure on your back when you sleep, put some pillows under your knees. If you sleep on your side, put a pillow between your legs.
Exercise. One of the reasons back injuries are so common is because the back takes on strain other muscles should be. If your leg, shoulder, arm, and abdominal muscles are too weak to support you, you may experience back pain. Exercising is the best way to protect your back. These exercises don’t have to take long and will improve your quality of life. Some popular exercises include:
Walking. Walking strengthens your entire body. Your back, abdominal, arm, and leg muscles are all strengthened by even a short walk. It increases the stability of your spine and allows other muscles to take on the burden they were meant to. Your circulation will improve, promoting healing to any areas of your back that are aching. Walking also helps your posture. As a low-impact exercise, walking is safer than jogging for those prone to pain problems.
Swimming. Swimming is another low-impact exercise that works your whole body. If you have any joint or back pain problems, swimming can help strengthen your muscles, solving these pain issues while not adding strain. Most cities have indoor pools with affordable lessons and flexible schedules for anyone who wants to swim. Especially for older people with back trouble, swimming is an excellent choice.
Laying down exercises. Just 15 minutes of basic ground exercises can help your back. Some simple leg lifts or abdominal arches provide targeted strengthening. When these muscles grow, they take strain off of your back.
These tips are all small lifestyle changes that won’t take up much of your day. However, they offer lasting improvements in your quality of life and back health. Your back is one of the most important and vulnerable parts of your body; take steps to protect it.