1. Maintain good posture 

Keep your back straight while sitting and standing.

Avoid slouching, especially when using your phone or computer.

2.Exercise regularly

Strengthen your core and back muscles with exercises like planks, bridges, and walking.

Aim for at least 30 minutes of activity most days.

3.Lift objects correctly

Bend at your knees, not your waist.

Keep the object close to your body and avoid twisting while lifting.

4.Take breaks from prolonged sitting

Stand up, stretch, and walk for 2–5 minutes every 30–60 minutes if you sit for long periods.

5.Sleep in a back-friendly position

Use a supportive mattress.Sleep on your side with a pillow between your knees or on your back with a pillow under your knees.