If you are, fit and active, and are mindful, you are less likely to hurt your back. And if you already have back pain, aiming for these goals will help you manage the pain.
It is important to reduce any stress put on your back during everyday activities, so:

• Be aware of your posture and try to maintain the natural curve of the spine while sitting, standing and performing everyday activities.
• Take regular breaks. Avoid sitting in one position for long periods of time.
• Avoid lifting heavy objects, but if you must, bend your knees not your back, and keep the object close to your body at midriff height. Don’t twist, bend or reach while lifting.
• Sleep on your side with your knees bent, on the best possible mattress.

Most back pain is the result of one or more of these issues:

• A strain or spasm in a muscle or ligament
• Poor posture
• Lack of exercise and fitness
• Being overweight
• Poor posture or technique whilst performing physical tasks
• Poor sleeping position

Back pain can, in some cases, result from a more serious underlying condition. If in doubt always consult your healthcare professional, especially if you feel any numbness or if the pain gets worse.