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Sleep With a Pillow Under Your Knees

• Elevating your legs slightly relieves pressure on your back as you sleep. Sleeping on your back puts an estimated 55 pounds of pressure on your spine. By placing a pillow under your knees, you can cut that pressure in half.

Work Your Core

• The numerous health benefits of exercise are well known, but a regular strength training routine that focuses on the core muscles of the body can also help reduce your risk of back-related incidents, such as strains and muscle spasms. For a stronger, more flexible back, try to incorporate some sort of back and abdominal strengthening exercise into your workout at least twice a week.

Up Your Calcium and Vitamin D Intake

• Strong bones can help prevent osteoporosis, one of the most common causes of back pain later in life, particularly for women. Keep the bones in your spine strong by consuming plenty of calcium and vitamin D, whether in milk, yogurt, leafy greens, or vitamin supplements. However, always consult you doctor before taking any kind of supplement.

Change Your Shoes

• Comfortable, low-heeled shoes are best bets for back pain prevention as they reduce the strain on the back while standing. Sorry ladies—pumps with less than a one-inch heel are the best bet for your back.

Straighten Up

• Good posture isn't just a way to look more proper. It protects the intricate pieces of your spine to keep them functioning and healthy. Bad posture puts strain and stress on the back and, over time, can actually change the architecture of the spine itself. Avoid rounding your shoulders, slouching, or bending sideways while standing.

Don't Slump Over Your Desk

• When sitting in your office chair, use the same good posture techniques you would use while standing. Because many of us spend hours each day sitting down, it is absolutely critical that you maintain good posture and support your back. Choose a quality chair that provides firm support in the lower back area, and make sure your knees are a little higher than your hips when you sit.

Mingle

• Whether you are at an office party or a bar for happy hour, avoid sitting in an awkward position or standing in one place. Instead, move around the room. This prevents undue pressure on the spine, a result of standing in one place for too long.