Prevention

Measures that may help prevent low back pain or a herniated disc include:

• Maintaining a healthy body weight. This may reduce the load on your lower back. For information on maintaining a healthy weight, see the topic Weight Management.
• Exercising regularly.
• Quitting smoking. Nicotine and other toxins from tobacco smoke can be harmful to your body in many ways. 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. For information on quitting smoking, see the topic Quitting Smoking.
• Practicing good posture. To reduce the stress that improper posture puts on your back:
  • Use good posture while standing or walking, keeping your shoulders back and down, chin back, abdomen in, and your lower back supported.
  • Sit in the neutral position, using a small pillow or rolled towel to support your lower back if your chair doesn't give enough support.
  • Keep your back in the neutral position while sleeping, with techniques such as using a towel roll to support your lower back or placing a pillow under your knees when sleeping on your back. See pictures of sleeping positions.
  • Use proper lifting techniques, such as lifting by squatting and bending your knees, and using your legs to push yourself up.