One of the most common causes leading to disability all over the world is back pain. The pain may be mild or severe, static or radiating and dull or sharp, depending on the cause. Women often develop back pain earlier than men, mostly after menopause. Pain is most commonly found in people who are obese, inactive or those who have a physical strenuous daily job. 

There are a few and treat back pain in people of all ages, irrespective of gender. 

1. Exercise to strengthen your muscles. Inactivity causes the muscles to get weak and stiff. A slight movement can cause pain. It is recommended to exercise regularly and involve the muscles of your back to keep them in shape and to make them strong. This would not put stress on your muscles when you do weight lifting or any strenuous task involving the back. 

2. One of the most important factors that can cause back pain is improper posture. If you keep your back stooped and do not walk straight you will ultimately have back pain in the long run. It is advisable to keep shoulders and back straight and avoid sitting in leaning position for long hours. People doing desk based jobs should take breaks to avoid straining their back and neck muscles. 

3.  Eating a balanced and healthy diet. It is very important to have a good intake of fruits and vegetables in your diet on a daily basis. These foods prevent radical damage as they contain oxidants. Eating oily and sugary foods would contribute towards weight gain which can put stress on the spine. Fizzy drinks can deprive your body of calcium which would cause bone and muscular pain.

4. Many people have a habit of sleeping flat on their back. This disturbs the curvature of their spine and cause pain and back stiffness. It is recommended to sleep sideways instead. People who already have a habit of lying flat can use a pillow beneath their knees or lower abdomen to prevent pain. 

5. Choosing the right type of mattress. Many of us are unaware of the importance of using the right type of mattress. Your mattress plays a very important part in keeping your spine healthy. The mattress shouldn’t be too firm or too soft. Medicated mattresses are recommended by doctors in order to maintain the normal curvature of spine. Get a better idea of what type of mattress you should choose for yourself by visiting mybestmattress.com before going to the store to buy one.  

6. Make sure to wear the most comfortable footwear. Avoid using high heels on a regular basis as they are a major cause of back pain. The heals alter the center of gravity of your body putting uneven pressure and stress on your lower back. You can wear heels occasionally if needed but make sure to invest in good quality of comfortable shoes for daily wear. 

7. Avoid lifting heavy objects in an improper way. Although lifting heavy objects can itself contribute to back pain but doing it the right way can definitely help. Do not bend down from your waist, instead go down in a squatting position and lift the object keeping your back and head straight. This will put the least stress on your back and prevent back sprain. 

8. Carry your handbag or briefcase with a strap that is wide and long. Wearing a thin strap on one side causes uneven weight distribution leading to back and shoulder pain. It is advised to hand the strap on the opposite shoulder in order to divide pressure evenly. 

9. Wear comfortable clothes on a regular basis. Wearing tight fitted clothes are another cause of pain in back. Even if you have to wear formal clothes that are fitted, try to get into loose and light clothes as soon as you return from work to help your back relax. 

10. Taking vitamin D and calcium supplements. We do not get enough vitamin D and calcium from our daily diet. There should be an intake of vitamin D and calcium supplements regularly to maintain their adequate blood levels. This will help in strengthening bones and muscles, preventing back pain.