How can I prevent Back and Neck Pain?

• Practice good posture.
• Practicing yoga helps to strengthen the muscles of the core as well as increase flexibility and reduce stress
• Avoid long periods of inactivity; make a point to get up and move every 20 minutes
• Walk every day
• Wear shoes that help facilitate good posture and movement, and avoid shoes that tend to cause imbalances, such as high heels.
• Lift heavy objects with your back straight and your elbows close to your body; avoid twisting while lifting heavy objects.
• Create a work environment with good ergonomics, such as using a standing desk where you can work standing as well as seated.

Credit-from: Startstanding.org

• When seated, use chairs with good lumbar support.
• Make sure your mattress gives you enough support (firmness) but is soft enough to not cause pain. Everyone has different needs for their mattress. Make sure that you replace your mattress every 8 years on average(depending on the type of mattress you own), or more often.
• Replace couches that sag and don’t give proper support.
• Avoid sleeping on your stomach (for many people this can put pressure on the vertebrae in the lower spine and neck).
• Stay close to your ideal weight.
• Don’t smoke. Smoking reduces blood flow to the spine, impedes healing, and increases the chances of osteoporosis.
• Engage in regular exercise.
• Get enough sleep