Preventing back pain involves a combination of good posture, regular exercise, and proper body mechanics. Here are some informative ideas and pointers to help you avoid back pain:

1. Maintain Good Posture:
   Sit and Stand Properly: Keep your feet flat on the floor while sitting and stand with your weight evenly distributed on both feet.
   Support Your Lower Back: Use a cushion or a lumbar roll to support the natural curve of your lower back when sitting.
   Align Your Ears, Shoulders, and Hips: Whether sitting or standing, these should be in a straight line to maintain proper posture.
2. Exercise Regularly:
   Strengthen Core Muscles: Strong core muscles support your spine. Include exercises like planks, bridges, and abdominal crunches.
   Stay Active: Engage in low-impact activities like walking, swimming, or yoga to keep your back muscles flexible and strong.
3. Lift Properly:
   Bend Your Knees: When lifting heavy objects, bend your knees and keep your back straight. Use your legs to lift, not your back.
   Hold Objects Close: Hold objects close to your body to reduce strain on your back muscles.
4. Maintain a Healthy Weight:
   Excess Weight Strains Your Back: Carrying excess weight, especially around your midsection, can strain your back. Maintain a healthy weight through a balanced diet and regular exercise.
5. Ergonomics at Work:
   Adjust Your Chair: Use a chair with good lower back support and make sure it’s adjusted to your body. Your feet should be flat on the floor.
   Computer Screen Level: Position your computer screen at eye level to avoid straining your neck and upper back.
6. Quit Smoking:
   Smoking reduces blood flow to the spine and can contribute to disc degeneration. Quitting smoking can improve your overall back health.
7. Practice Stress-Relief Techniques:
   Stress can lead to muscle tension and back pain. Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress.
8. Sleep Well:
   Use a mattress and pillows that support the natural curve of your spine. Sleeping on your side with a pillow between your knees can help maintain spinal alignment.
9. Stay Hydrated and Eat a Balanced Diet:
   Proper hydration ensures the discs in your spine can absorb shock effectively. A balanced diet provides essential nutrients for bone and muscle health.
10. Listen to Your Body:
    If you experience pain, don’t ignore it. Rest, apply ice or heat, and consider over-the-counter pain relievers. If the pain persists, consult a healthcare professional.