Spine surgeons offer tips on how to be proactive about spine health.

The back is a complex structure with many delicate parts, but with good judgment and healthy lifestyle habits, including good posture, proper lifting, and exercise, it's possible to avoid common back pain caused by strained muscles, says Dr Lawrence Lenke.

Back pain prevention tips

1. Regular cardiovascular exercise can make injury less likely.

2. Stretching and strengthening exercises can increase back and abdomen flexibility.

3. Get up and walk around every 15-30 minutes if you have a sedentary, sitting job.

4. Maintain a healthy body weight and don't smoke.

5. Maintain good posture even while sitting. Don't slouch or hold your head too far forward.

6. In good sitting alignment, the feet are supported, the hips are level with or slightly above the knees, the spine is slightly reclined, and a small arch in the lower back is maintained.

7. If sitting at a computer, the shoulders are relaxed and away from the ears, the elbows are by the sides, bent to about 90 degrees, the wrists are neutral and the head is facing front without protruding forward.

8. If using a mobile phone or tablet for non-voice activities, hold it up instead of bending your neck to look down. The more you look down at a mobile phone or tablet, the more the muscles have to work to keep your head up. At just 45 degrees, your neck muscles are doing the work of lifting a 50 lb. bag of potatoes.

9. When lifting an object, make sure it is properly balanced and packed correctly so the object’s weight won't shift when lifted. Keep the weight close to your body.

10. Take your time lifting. Rushing will strain your muscles.

11. Bend at the hips and knees, not the lower back. Maintain proper posture with your back straight and head up. Use your legs to lift.