You can significantly decrease your chance of getting back pain by incorporating three simple steps into your weekly fitness routine:
1. Stretch. Stretch your hip flexors and hamstrings. Perform static stretching, holding a stretch for 30 seconds each, on the muscles in front of your hips (your hip flexors) and the muscles in back of your thigh. Both of these areas can lead to misalignment of the hips and spine, which could eventually lead to back pain.
2. Strengthen. Strengthen your abdominals, low back, and hip muscles. Exercises like the all 4s arm/leg raise, floor bridge, planks and squats help to condition the muscles to increase their endurance and strength, two things you will need to keep your back healthy.
3. Stand (or sit) up straight. Maintain ideal posture while sitting, standing, and moving. Poor posture can lead to muscle imbalances (muscles that are either too short or too long to work properly) and put tremendous amount of stress on the spine. This in turn, leaves you more susceptible to back pain. Good posture means, pulling your shoulders back, keeping your head level and ears in line with shoulders, maintaining a neutral curve in the small of your back (not too much, not too little), keeping your knees in line with your toes and your feet pointing straight ahead.