Staying active promotes a healthy back by enhancing key muscles, such as those in the abdomen, hips, and thighs, particularly the core muscles that support the spine. Weak core muscles can lead to back injuries. Activities such as swimming, walking, biking, or yoga can help effectively support your back.
Maintaining an appropriate weight prevents back strain. Stand and sit straight. Keep shoulders upright. If you stand for prolonged periods, consider resting your feet on a small stool occasionally. When you sit, stay upright with knees above your hips. Utilize a chair to support the lower back or add a pillow for comfort.
When lifting objects, remember to bend your knees instead of your waist, engaging your leg muscles. Keep items close, and push instead of pull for heavy loads. When turning, pivot using your feet rather than twisting your back.
During sleep, avoid lying on your stomach. Instead, sleep on your side with a knee pillow or on your back with slightly bent knees. Choose a mattress for your comfort.