Focus on your posture while at work. You must always lean back in the chair by keeping your back erect with the chair’s support.
Choose a better and comfortable position. Make sure to keep your feet flat on the ground and focus your weight between the butt and the pubic bone.
A quick and easy method to check if you have the right posture is to look into the mirror and stand casually. If you find your palms facing the thighs, with the thumbs pointing ahead of you, it means that you have a good posture. On the other hand, if you find your hands rest ahead or behind the thighs, or the palms are facing backward, then you have a wrong posture.
Once you get up, always stretch. Take a walk or get up once every half hour of sitting. When you stand and stretch, support your lower back with the palm against the lower back with your fingers pointing down. Lean back as much as possible and hold at least for a few seconds.
Watch out your sleep posture. If you tend to sleep on your sides, insert a cushion between the knees to reduce the stress on the lower back. If you sleep on your back, place a cushion below your knees. This will release the stress on the lower back.
When you carry something heavy, try to balance the weight in order to keep the tension off the muscles and joints.