1. Stretch your muscles before exercises or heavywork
  2. Make sure of your work places at comfortableheight
  3. Avoid high heeled shoes
  4. Use furnitures with good lumbar or back support
  5. Take a periodic break and stretch your muscles while doing continuous sitting job
  6. Sleep in fetal position- will open up yourjoints and relieve pressure will reduce your back strain
  7. Sleep in a firm surface
  8. Take proper nutrition and avoid over weight
  9. Avoid lifting heavy weights  and lift objects using knee than back
  10. Quit smoking and start doing back muscle strengthening exercises as per the guidance of physio/trainer