Back pain affects all of us at some point.  At times it becomes very troublesome, not only it results in pain but also hinders in daily work routine. It hardly allows to do work in a relaxed manner. The back pain is very common for people who have a job routine which involves long sitting hours. For a healthy back, take care lifting, maintain good posture while sitting and make time for strength exercises.

 
Tips for a healthy back

• Exercise your back regularly. Walking, swimming (especially backstroke) and using exercise bikes will all strengthen your back. 
• Bend your knees and your hips, not your back. 
• Never twist and bend at the same time.
• Always lift and carry objects close to your body.
• Try to carry loads in a rucksack and avoid sling bags.
• Maintain good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched.
• Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes.
• Quit smoking. It is thought that smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.
• Lose any excess weight.
• Choose a mattress suited to your height, weight, age and sleep position.