You can prevent back problems by:

Doing regular exercises e.g. swimming. Exercise increases the flexibility and strength of the abdominal muscles and the back, which help align and support the spine. Back injury will be minimised, flexibility in the thighs and hips keep the pelvic bone correctly aligned.

Choose exercise suited to your fitness level and do gentle warm-up stretches before and after exercising.

Sitting - Use a seat with good lower back support if not add a cushion as support. Keep your hips and knees level when seated.

Standing - Maintain a neutral pelvic position and avoid rounding your back. That is avoid hunching your shoulders and tensing your back. Wear comfortable and low-heeled shoes.

Lifting - Hold the heavy load as close to your body as possible, keep your back straight and bend at the knees. Let your legs take most of the strain of lifting a heavy object. And avoid lifting and twisting your body simultaneously.

Loose Weight - If your weight is 10 per cents more than your ideal body weight, reduce your weight through a proper diet and exercise.