Have back pain? Sure, some forms of back pain can neither be avoided nor eliminated, such as the normal effects of the aging of your bones and tissues. But, the types of back pain usually caused by factors associated with the modern lifestyle can definitely be avoided. Here are seven tips on how to do just that:

1. Exercise. Lack of regular exercise causes your muscles to become weak, and weak muscles are a lot more prone to the kind of injury that leads to back pain. Lack of exercise also leads to obesity, poor flexibility, and poor muscle tone, which are all common risk factors for back pain. You should therefore engage in a good combination of aerobic exercise and strength training in order to keep your muscles strong, flexible, and well-toned. Of course, you have to be careful in performing your exercises properly so as to avoid injuring your back.

2. Avoid lifting too much weight and be sure to lift properly. Remember that subjecting your back to too much force is a sure way of getting back pain. If a load is too heavy, get someone to help you lift it. And when you lift, be sure to bend from the knees, not the waist. Keep your back straight and lift with the strength of your legs rather than your back. You should also take care not to twist your body and to keep the object you are lifting as close to your body as possible.

3. Maintain a healthy weight. Remember that every extra pound adds to the pressure that your back suffers.

4. Maintain good posture at all times. Most cases of back pain are caused by poor posture, which places too much stress on your spine.

5. Stop smoking. You may not realize this, but smokers have three times the risk of suffering from lower back problems and four times the risk of suffering from disc problems in the neck.

6. Use ergonomics to your advantage. Ergonomic office chairs are now available for your benefit. These chairs have backrests that conform to the natural contour of your spine, thus ensuring proper posture at all times. If your work involves standing for extended periods, rest each foot alternately on a small stool to take some pressure off of your back.

7. Sleep properly. Yes, even something as innocent as sleeping can cause back pain when done in the wrong position. Use an orthopaedic pillow, which helps you maintain good posture while lying in bed, whether you choose to sleep on your back or on your sides. Avoid sleeping on your stomach, as this can put a lot of pressure both on your stomach and back muscles. Sleeping on a firm mattress is also a good way to avoid back pain.