To keep your back healthy and strong:
Exercise. Regular aerobic activities that don't strain or jolt your back can increase strength and endurance in your lower back, allowing your muscles to function better. These aerobic exercises may include walking, swimming or biking. Talk with your doctor about which activity is best for you.
Build muscle strength and flexibility. Conditioned abdominal and back muscles work together like a natural corset for your back. Flexibility in your hips and upper legs allows for proper pelvic bone alignment, which improves how your back feels. Doing several simple exercises on a regular basis can help support and align your back.
In addition, use proper body mechanics in everyday activities:
Stand smart. Maintain a neutral pelvic position. If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back.
Sit smart. Choose a seat with good lower back support or place a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level.
Lift smart. Let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously.
Sleep smart. Lie on a firm mattress. Use pillows for support, but don’t use a pillow that forces your neck up at a severe angle.