Good posture is the most important factor in avoiding back pain. Sit with straight back and straight shoulders with feet flat on the floor. Use an ergonomic chair and do not slouch. When not moving, make sure that you send weight equally on both feet to have balance. If they have to sit or stand long, take a few minutes of stretching. Individual exercises to your core muscles and back strengthen the back and maintain healthy spine. Pick up items as you would bend at the knee and not your waist. Sleeping on a firm mattress as well as preventing the need to hold up mobile phones in awkward postures also helps to prevent strain.

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