To help prevent low back pain or a herniated disc:
Stay at a healthy body weight. This may reduce the load on your lower back.
Quit smoking. Nicotine can harm the discs in your back, because it lowers the ability of the discs to absorb the nutrients they need to stay healthy. And it may cause them to become dry and brittle.
Use proper lifting techniquesproper lifting techniques .
Think about your posture. Slumping or slouching alone may not cause low back pain. But after the back has been strained or injured, bad posture can make pain worse.
Use good posture while standing or walking. "Good posture" generally means that your ears, shoulders, and hips are in a straight line.
Protect your back while sitting. Try putting a small pillow or rolled towel between your back and the chair.
Keep your back in the neutral position while sleeping. Place a pillow between your knees when sleeping on your side.