You may be able to avoid back pain by improving your physical condition and learning and practicing proper body mechanics. A lot of time, you may find it easier to prevent back pain than to cure it. For instance, in doing exercise such as weight lifting, you should be close to the object you want to lift, then bend at the knees rather than at the waist and lift by straightening the legs. Some specific exercises can help your back such as gently stretching your back muscles. Lie on your back with your knees bent and slowly raise your left knee to your chest. Press your lower back against the floor. Hold for about five seconds. Relax and then repeat the exercise with your right knee. Do ten of these exercises for each leg, switching legs as confortable as possible.

Other prevention solutions may include:

• Using a medium and firm mattress and avoid pillows that put the neck at an awkward angle

• Whenever in a standing position, you should keep your pelvis in a neutral position by not being too far forward, backward or shifted to either side. Furthermore, if you find yourself standing a long period, try placing one foot on a stool or a box

• When sitting, it's important to use a chair that supports your lower back. It has to keep your knees level with your hips, and has armrests. Sit in chairs with straight backs or low-back support

  Keep your knees a little higher than your hips. Adjust the seat or use a low stool to prop your feet on. Turn by moving your whole body rather than by twisting at your waist

  Also, during driving, try to sit straight and move the seat forward. This will help you not lean forward to reach the car controls

  In fact, you may want to put a small pillow or rolled towel behind your lower back if you must drive or sit for a long time

• Having a prolonged bed rest isn't an ideal solution for back pain. Instead, engage in a light activity, which will help to speed up healing and recovery. If your back hurts, stop the aggravating activities, but try to keep up activities that aren't painful

• A hot bath and hot or cold compresses tend to help in soothing sore and inflamed muscles. For instance, immediately after a back injuring, first apply ice several times a day, for about twenty minutes at a time. Put the ice in a bag, then wrap the bag in a cloth or towel. After spasms and acute pain decrease, apply heat from a heating pad to help loosen tight muscles. Each of this heat application should be limited to about twenty minutes

• In addition to its health benefits, exercise helps to build long lasting endurance and strength in the lower back. For instance, walking and biking are easier on the back

• Other exercises such as weight training help keep the back firm and in a proper alignment

• More body weight affects the back. Regular physical activity and a good eating habit helps to keep your weight in check

• People that engage in smoking tend to have diminished oxygen levels in their spinal tissues, which can hinder the healing process