Many people have experienced back pain. Whether you are writing, doing housework, or driving, back pain can strike without you noticing. So you have to prevent it before it happens, and prevent it early. There are many reasons for back pain, besides cervical spondylosis and frozen shoulder, back muscle strain is also one of the main causes of back pain. Most of the back muscles are in a strained state due to long-term work in a low-bending, fixed position, so that one side of the muscle is overworked and cannot relieve itself. People who are constantly engaged in desk-bound work are most likely to suffer from back pain. Give support to the back: when you sit or stand to try to maintain good posture, especially when sitting a small pillow or cushion on the back of the back, which can provide support to the back, to reduce the excessive pressure on the muscles. Especially when you sit on the sofa to watch TV or long-distance driving, remember to buy yourself a lumbar pillow, and often change the tilt of the backrest. Adjust your workstation:If you need to sit at a desk and computer all day, then choose a chair with the right height. Your feet and back should be resting on the support and your knees can be slightly below your hips, which is the most comfortable position for you. Adjust the angle of the computer monitor to ensure that it is directly in front of your line of sight. Stretch your back often:For people who work at a desk, stretching your back can prevent and reduce back pain. Insist on standing up every half hour at work to straighten your back and place your hands on your back and lean back. Stretching should be done slowly and smoothly. Move around a lot:You need to get up and move around at least once an hour when you work in the office. If you can’t get out of the office, you can try placing items such as folders in a position where you have to stand up to get them, or consciously stand to answer the phone and take a walk after lunch. Proper lifting and carrying: Lifting and carrying heavy objects or bending over to carry a child can cause back pain. When you carry an object, bring it as close to your body as possible, do not straighten your arms or bend over to carry the object, you should try to keep your back upright, then bend your knees and squat to pick it up. Handbags do not overweight:If you are used to stuffing magazines, keys, cosmetics, wallets, etc. in your handbag, please reduce the weight of your handbag. Overweight handbags can significantly increase the burden on your back and lead to back pain. It is recommended that you use a duffel bag, which will distribute the weight evenly on your back. Lie flat when sleeping:Try to sleep flat, you can put a small pillow under your knees to keep your neck and spine at the same level. If lying on your side, you should keep your knees bent. The pillow should not be too high, 8 to 10 cm is good, pay attention to the pad in the neck, so that the cervical spine to maintain the physiological curvature. A pillow that is too high will cause the neck to form a certain angle upward, thus bending the spine. Staying healthy and slim:Maintaining an ideal weight is one way to prevent back pain. If you are overweight, your muscles will be in poor condition, causing the physiological curvature of the spine to change. It is recommended that you do aerobic fitness exercises at least three times a week and pay attention to your diet structure by eating more nutritious foods that are low in fat and rich in vitamins.