Exercise: Exercising regularly helps to build strength and control body weight.
Two main types of exercises that an individual can do to reduce the risk of back pain:
Core-strengthening exercises that work on the abdominal and back muscles by helping to strengthen muscles that protect the back.
Flexibility training mostly aims at improving the core flexibility, including the hips, spine and upper legs.
Diet: It includes calcium and vitamin D which are required for bone health which also helps in improving bone weight.
Smoking: Higher percentages of smokers have back pain incidences than non smoking people.
Body weight: It plays a significant role in causing back ache. Individuals who carry their weight in the abdominal area versus the Hip area are also at greater risk.
Posture when standing: Stand upright by head facing forward, back straight, by balancing the body weight evenly on both feet. legs must be kept straight and head in line with the spine.
Posture when sitting: While sitting a good seat should have good back support, arm rests and a swivel base. If a keyboard is used, the elbows must be at right-angles and the forearms are horizontal.
Lifting: While lifting things, avoid strain on the back region rather use leg support.
