Our backs have been with us for a long time…and not surprisingly sore backs just as long. If your back is hurting, first of all, make yourself more comfortable. Take a cushion with you, particularly in the car or at work. If you’re sitting for long periods, stand up and walk around as often as you can. Don’t have a cushion? Try a rolled up towel or putting your forearm behind your lower back to support it while sitting.
Always lift objects with your knees bent and your back straight. Always hold objects close to your body and not out in front of you. And don’t forget those heavy objects could be your body. Your weight can be a big influence on back pain, carrying too much of a load is going to hurt you, so losing some of those extra kilograms will certainly reduce the risk of back strain.
Swimming is one of the best exercises for the back. Regular turns in the pool can strengthen the abdominals, the back muscles, and the buoyancy of the water will reduce the pressure placed on the spine offering a bit of relief from any strains.