More than 90% of back pain is caused by muscle weakness in the back or the abdomen or both. You can take care of back pain and prevent it from recurring by maintaining correct alignment and good posture into your unconscious patterns that more you through the day and by strengthening the muscle groups that sustain it.

Medical experts have found that the reason for lower back pain is especially due to the relentless and abnormal demands made on our backs by modern lifestyle habits. Too much sitting, and slouching around, too little exercise, overweight and chronic stress are some of the reason for occurrence of back pain. Below are some tips to help to prevent and overcome lower back pain.

Watch your posture, especially at work. When at your desk, do you keep your back straight most of the time, or do you continually lean forward at an angle? Sitting hunched over at your desk for extended periods can cause the muscles on the front of your torso to shorten and your back muscles to become weak and stretched out. Over time, office workers with muscle imbalances from a continually slumped posture may develop rounded shoulders and a forward neck posture, leading to chronic back and neck pain.

EXERCISE

Regular exercise is important to help maintain mobility and strength. It should be done without pain and it should be done regularly. Brisk walking, swimming and cycling are all excellent exercises, but you should do what is suitable for you and what you enjoy.

WARM UP

You should warm up your body before any form of physical activity, whether it is sports, gardening or DIY'ing. This prepares the body for action and helps to prevent injuries.

When lifting, never bend down from the waist, lower and raise yourself at the knees. Keep your back straight and hold the object close to your body. If you are going to carry anything any distance that may be heavy, make sure that your way is clear. You do not want to be dodging around things when you are carrying.

GET THE RIGHT FURNITURE

So called "comfortable chairs" do not do your back any good. They are usually too low, too soft and the seat is too long with a rounded back. They force you to slouch and sit awkwardly which puts stress on your back. Choose a chair that is supportive, allows you to sit up correctly with your feet flat on the floor. The right bed is also important. Beds can be too hard. The base of the bed should be firm and the mattress should be soft enough to mould to the contours of your body but be firm enough to give you support in the right places. Futons are not good for most backs and the word "Orthopaedic" when applied to beds means absolutely nothing.

Sleeping Position

Lying on your side - Put a pillow at your back to keep your neck inline with your head. Also, a pillow between the knees take some of the pressure off the back.
Lying on your back - A pillow under the knees take pressure off the lower spine.
Lying on your stomach - Place a pillow under your tummy to keep the spine alined with the neck and head.