Preventing backache involves a combination of good habits and lifestyle adjustments.

Here are some effective strategies:

1. Maintain Good Posture

  • Sit Up Straight: Ensure your back is straight and shoulders are relaxed when sitting. Use a chair that supports your lower back.
  • Stand Tall: Distribute your weight evenly on both feet, and avoid slouching.

2. Use Ergonomic Furniture

  • Desk Setup: Position your computer screen at eye level and keep your feet flat on the floor.
  • Chair Choice: Use a chair with good lumbar support that fits your body.

3. Exercise Regularly

  • Strengthen Core Muscles: Engage in exercises that strengthen your abdominal and lower back muscles.
  • Stretching: Incorporate flexibility exercises to maintain a range of motion in your spine.

4. Lift Properly

  • Bend Your Knees: Squat down to lift objects, keeping your back straight and using your legs to lift.
  • Avoid Twisting: Turn your whole body instead of twisting your back when lifting.

5. Maintain a Healthy Weight

  • Balanced Diet: Eat a diet rich in nutrients to support overall health and maintain a healthy weight.
  • Regular Activity: Combine cardiovascular exercise with strength training to help control weight.

6. Practice Safe Sleeping Habits

  • Mattress Choice: Use a mattress that supports your spine's natural alignment.
  • Sleeping Position: Try sleeping on your side with a pillow between your knees or on your back with a pillow under your knees.

7. Manage Stress

  • Relaxation Techniques: Practice stress-relief techniques such as deep breathing, meditation, or yoga to reduce muscle tension.

8. Avoid Prolonged Sitting

  • Take Breaks: Stand up and stretch or walk around every 30 minutes to avoid stiffness.
  • Use a Standing Desk: Consider alternating between sitting and standing if possible.

9. Wear Supportive Footwear

  • Proper Fit: Choose shoes that provide good arch support and cushioning.
  • Avoid High Heels: Minimize wearing high heels, which can strain your back.

10. Stay Hydrated

  • Drink Water: Adequate hydration helps keep spinal discs healthy and hydrated.

11. Seek Professional Advice

  • Physical Therapy: A physical therapist can provide tailored exercises and techniques to strengthen your back.
  • Orthopedic Care: Proper diagnosis, investigation and treatment is key.

Integrating these practices into your daily routine can significantly reduce your risk of backache and improve your overall spinal health.