Back sprains and strains are largely preventable. People who exercise daily to stretch and strengthen the lumbar spine (lower back) muscles sharply reduce their chance of suffering sprains and strains. Proper weight training can strengthen abdominal and back muscles, allowing them to serve as a natural brace for the back. This helps the back to remain uninjured when it is subjected to abnormal amounts of force. Patients should consult a physician before beginning any exercise program.

Other steps that can help reduce the risk of injury include:

• Maintaining proper posture. When standing, maintain the pelvis in neutral position. People who stand for long periods of time should alternate placing each foot on a footstool. This can take some of the pressure off of the back. When sitting, choose a seat with good lower back support, arm rests and a swivel base. A rolled-up towel or pillow in the small of the back (lumbar area) can help maintain its normal curve. Individuals should also try to keep their knees and hips level.
  
  
• Using proper lifting techniques. It is always best to bend the knees while lifting, not the back. When lifting heavy objects, keep the back straight and the load close to the body. Do not twist the back while lifting. Bending from the waist to pick up even lightweight objects from the floor can strain the back. If an object is heavy or awkward, do not lift it without a partner’s help.
  
  
• Maintaining proper body weight. Healthy body weight reduces the pressure on the spine. Belly fat that hangs over a person’s belt line can cause chronic muscle spasms in the lower back.
  
  
• Sleeping on a medium-firm mattress. Recent studies indicate that sleeping on such a mattress is better for the back than sleeping on a firm mattress. Pillows can offer good support, but only if they do not force the neck up at a severe angle.