Want to prevent future back pain? Here are a few tips that may help you avoid problems:

• Get regular exercise.
• Strive to keep your weight within a healthy range.
• Reduce stress in your life wherever possible.
• Stress can cause muscle tension and spasms.
• If you smoke, try to stop. Smoking increases your risk because your blood has trouble delivering oxygen to working tissues, making your back weaker.
• Try to maintain the natural curve of your back throughout the day.
• Wear comfortable and well-supporting shoes.
• Sleep on a comfortable and supportive mattress. If you sleep on your side, place a pillow between your knees.
• When driving, adjust your seat properly so that arms are relaxed and bent to the steering wheel.

• Bend your knees and use your leg muscles to lift.
• Place feet apart for good balance.
• Keep the object you intend to lift as close to you as possible, balancing the load between both hands.
• Avoid sudden movements (twisting or jerking).
• Minimize the distance you reach when picking up an object.
• Try not to lift anything heavy higher than your waist.
• When you need to do the same task for a long period, try to change your posture as often as
• possible.
• Get mechanical assistance for heavy loads.
• Push, rather than pull a load.
• Share the load with a partner.

• Try to stand with your lower back flat.
• Don't stay in a poor or awkward position for a long time without changing your posture. 
• When you feel fatigued, it indicates you have been in that position for too long.
• Walk around frequently, raise and rest one foot on a block about six or eight inches high, crouch periodically to relax your back.
• If you have been bending forward, stretch and bend backwards.
• Ladies, take note: shoes with moderate heels strain the back less than those with high heels. Avoid platform shoes.

• Use a hard chair and put your spine up against it.
• Try to keep one or both knees higher than your hips; a small stool would be helpful here.
• For short rest periods, a contour chair offers excellent support.

• Try to take a break from your work every 45 minutes. Do some simple stretching exercises or walk around.
• Sit up straight in your chair to provide your lower back support.
• Mix your tasks throughout the day.
• To sit correctly:
  • Your pelvis should be in a neutral position.
  • Your spine should be supported along its natural curve, allowing the muscles to relax.
  • Keep your feet supported.
  • The height of the seat should place the knees level with, or slightly higher than the hips.
  • Adjust your seat height so that your forearms are horizontal and your elbows are at right angles to your keyboard.
  • Raise your screen to eye level and make sure you don't lean forward in your chair.
  • Allow your computer screen to be as far from your eyes as is readable.

And, last but not least, beware of the risk factors that increase the likelihood of a musculoskeletal injury:

• Highly repetitive movements
• Use of excessive force
• Awkward and/or static postures
• Manual handling of heavy loads
• Poor tool, equipment, or workplace design
• Poor work organization (lack of task variety, excessive work pace, etc.)
• Cold temperatures
• Vibration