While some back weakness occurs naturally with age, research suggests that back pain is often triggered by these common lifestyle factors:

Exercise regularly. It’s an effective strategy to reduce the risk of back pain. Low-impact aerobic exercise such as swimming, water aerobics and brisk walking are the easiest and most effective for your back. Aerobic exercise helps supply your spine (and your entire body) with more blood flow and oxygen … stretching improves flexibility … strengthening your abdominal muscles is especially important for low-back support.

Lift safely.  Your lower back isn’t designed to handle heavy loads. Squat first. Use the strong muscles of your legs to power the lift. Don’t try to lift objects that are too heavy or too awkward for you to handle alone … get help. Keep the object close to your body. Turn by stepping with your feet first rather than twisting at your waist.

Maintain good posture as you stand. Keep your weight balanced on your feet with your stomach pulled in for a straighter, rather than curved-in, lower back. Shift your position to avoid standing or being in one position for too long. Tip: Do you frequently wear a heavy purse or backpack over one shoulder or carry a heavy suitcase? These habits can cause upper back strain. When hauling such objects for long periods, try a briefcase-type carrier or bags with short handles. Use your hands and arms and give your back and shoulders a break.

Support your lower back as you sit. Sit in a chair with a straight back or low-back support. You can use a rolled-up towel, pillow or small cushion if your chair does not have low-back support. Keep your knees a little higher than your hips and your feet on the floor or on a stool. Remember to keep your tummy tucked in and your shoulders back so that your back stays straight.

Avoid awkward reaching. Get close to the object for which you are reaching. Have a good idea of how heavy the item is. Use both hands and make sure you have plenty of room to shift your position without awkward movements. Be sure to avoid twisting.

TopHealth takeaway: Your back is always working. Bending or twisting at the waist while lifting, reaching or otherwise using your back can lead to back pain and strain. Avoid awkward movements no matter what you are doing – on-the-job tasks or at-home activities such as yard work, housework, even playing with the kids.