Keep good posture when sitting, standing, and walking
Take short movement breaks every 30 to 60 minutes
Use proper lifting technique by bending your knees and keeping the load close
Sleep on a supportive mattress and use a pillow that keeps your neck aligned
Apply heat for tight muscles
Apply ice for recent strain or swelling
Do gentle stretching for the back, hips, and hamstrings
Do regular low-impact exercise such as walking, swimming, or cycling
Maintain a healthy weight
Avoid prolonged sitting or standing in one position
Use ergonomic chairs and workstations
Strengthen your core muscles
Stay hydrated
Reduce stress with relaxation techniques
Avoid smoking
Take over-the-counter pain relief only as directed
See a doctor if pain is severe, persistent, or caused by injury