Don't Be a Slouch
It adds to the stress on your spine. That puts a strain on the bones, muscles, and joints you need to hold your backbone in place
Exercise and Tone Your Abs
Too many pounds around your belly puts added stress on your back. You need strong muscles to support your spine.
Beware of 'Text Neck'
On your smartphone all day long? Take a minute to stretch your neck. When you tilt your head down to check messages it really strains your spine. Over the course of a day -- or year -- that can add up. For a better view, lift the phone up and move your eyes, not your head.
Drive carefully
Sure, it's cool and comfy to recline during a long drive. But it isn’t great for your posture. Instead, pull your seat close to the steering wheel. Try not to lock your legs. Bend your knees slightly. Don't forget to put a pillow or rolled-up towel behind you for support.
Sleeping properly
Naptime is no excuse to slack. Skip the soft, saggy mattress. Choose a firm one that helps hold your spine's natural shape. Side sleeper? Bend your knees slightly but don't hug them. Place a pillow under your head so it's level with your spine. Back sleepers should ditch the thick pillow and opt for a small one under the neck.
Correct posture while sitting in your office
Use a chair at the correct height for the work you are doing, and with a proper backrest as this reduces pressure on the lower back. A portable lumbar support can be used on chairs with poor back support or when travelling by car, train or plane. Chairs with armrests help by supporting the weight if the arms.
Proper Lifting Techniques
Make a firm base with the feet, keeping them about shoulder width apart.
Lift with the legs, bending the knees rather than the back
Do not kneel or over bend the knees.
Keep the chin held in and raised as this helps keep the back straight.
Ensure the load is as close to the body as possible.
Keep the arms and elbows tucked in close to the body.
Do not twist the back but change direction by moving feet.