Since most back disorders are caused by putting the muscles of the back under too much strain, paying attention to your posture, avoiding certain awkward movements, and exercising on a regular basis, can reduce the risk of straining and injuring your back. In effect, you should learn to lift, sit, stand, and sleep in ways that protect your back, and help you avoid back pain.
Here are several tips that may help you prevent back problems:
1) Begin, and stay with, a regular exercise program that emphasizes general fitness, aerobic, conditioning and strengthening of the muscles that support the spine.
2) Always warm up before and cool down after a workout.
3) Lift with your legs, hold objects close to your body, face your work and use lifting aids if at all possible.
4) Adjust table heights to a comfortable level.
5) Use back rests and lumbar supports when sitting.
6) Stop smoking.
The Best Chair To Sit In To Prevent Back Problems
The best chair to sit in is one that has a firm, upright back which enables you to press your lower and middle back against it, supporting the spine. The chair should also be of a size and height that will allow you to place your feet flat on the ground and to bend your knees comfortably at a right angle. Your chair should also support most of the back of your thighs.
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