Maintain good posture while sitting, standing, and lifting
Strengthen core, back, and hip muscles with regular exercise
Stretch hamstrings, hip flexors, and lower back daily
Warm up before physical activity
Lift with your legs, not your back
Avoid sudden twisting or jerking movements
Use proper ergonomics at work and home
Take frequent breaks from prolonged sitting or standing
Stay hydrated
Maintain a healthy body weight
Sleep on a supportive mattress and pillow
Manage stress with relaxation techniques
Avoid smoking
Use safe techniques when exercising or playing sports
Treat minor strains early with rest and gentle movement
Seek medical advice for recurring or severe spasms