Video: Simple ways to prevent a bad back By Mayo Clinic Staff Share Facebook Twitter Print details How can you keep your own back strong and pain-free? Good news: There's a lot you can do. Watch to learn which daily habits experts recommend for a healthy back. Show transcript Simple ways to prevent a bad back Make physical activity a (daily) habit. A stronger core prevents flare-ups; being a weekend warrior can backfire. Practice good posture. Sit with your back supported. Use your legs to lift heavy things. It really does matter. Position for healthy sleep. On your side, knees bent, is best. Tummy sleeper? Try a pillow under your hips. Mind your mental health. Anxiety and depression feed pain (and vice versa). Get support if needed. Got pain? Rest, but not too much. After a day or two of rest, loss of muscle conditioning may slow recovery. Guidance from the experts in neurology and neurosurgery at Mayo Clinic.Get more healthy action tips delivered daily when you download the Mayo Clinic app. Show references Low back pain fact sheet. National Institute of Neurological Disorders and Stroke. https://www.ninds.nih.gov/sites/default/files/migrate-documents/low_back_pain_20-ns-5161_march_2020_508c.pdf. Accessed Nov. 8, 2024. Low back pain: Prevention. National Institute of Arthritis, Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/back-pain/diagnosis-treatment-and-steps-to-take. Accessed Nov. 8, 2024. VID-20414417