1. Exercise regularly: Regular exercise strengthens the muscles of your back and core, which will help to prevent back pain. A combination of aerobic exercise, strength training, and stretching exercises can improve muscular strength and endurance, and reduce tension and pain. 2. Use proper posture: Good posture helps to reduce the strain on the muscles and ligaments in the back. When sitting, use a chair that supports your lower back and be sure to keep your feet flat on the floor. When standing, keep your shoulders back and down and be sure to maintain a straight spine. 3. Maintain a healthy weight: Excess weight can add additional strain to the lower back, so maintaining a healthy weight is important. If you are overweight, try to slowly and steadily lose weight in order to gain some relief from back pain. 4. Take breaks: Taking frequent breaks during extended periods of sitting or standing can help to reduce or prevent back pain. Be sure to get up and move around at least once an hour. 5. Lift correctly: When lifting heavy objects, be sure to use proper form and avoid twisting from side to side. Use your legs to lift, and be sure to keep the object close to your body.

To prevent back pain, it is important to maintain good posture, exercise regularly, and practice proper lifting techniques. Stretching and strengthening exercises can help improve flexibility and reduce muscle tension in the back. Additionally, maintaining a healthy weight, wearing comfortable and supportive footwear, and taking frequent breaks when sitting for extended periods can also help prevent back pain.