can back pain be prevented?

Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases

Although anyone can have back pain, it becomes more common with age. As we age, we need to be more careful with our daily lifestyle and body movements.
Let's start with diet:
A diet high in calories and fat, combined with an inactive lifestyle, can lead to obesity, which can put stress on the back. In turn, eating a healthy diet is very important. For one thing, eating to maintain a healthy weight helps you avoid putting unnecessary and injury-causing stress and strain on your back.

To keep your spine strong, as with all bones, you need to get enough calcium and vitamin D every day. These nutrients help prevent osteoporosis, which is responsible for a lot of the bone fractures that lead to back pain. Calcium is found in dairy products, and green, leafy vegetables. Your skin makes vitamin D when you are in the sun. If you are not outside much, you can obtain vitamin D from your diet: fish, eggs, fortified milk, and cod liver oil. Most adults do not get enough calcium and vitamin D, so talk to your doctor about how much you need per day, and consider taking a nutritional supplement or a multivitamin.

Having an inactive job or a desk job may lead to or contribute to pain, especially if you have poor posture or sit all day in an uncomfortable chair. Back pain is more common among people who are not physically fit. One of the best things you can do to prevent back pain is to exercise regularly and moderately.

Exercises that increase balance and strength can decrease your risk of falling and injuring your back or breaking bones. Exercises such as tai-chi, yoga, stretching, and aerobic are good ones to try.
The goal of stretching exercises, as their name suggests, is to stretch and improve the extension of muscles and other soft tissues of the back. This can reduce back stiffness and improve range of motion. Aerobic exercises work the large muscles of the body and include brisk walking, jogging, and swimming.
People, who go out and exercise a lot after being inactive all week, are more likely to suffer painful back injuries than people who make moderate physical activity a daily habit.

In addition, having a job that requires heavy lifting, pushing, or pulling, particularly when this involves twisting or vibrating the spine, can lead to injury and back pain. In this type of job, you need to be careful. If you lift something heavy, keep your back straight. Do not bend over the item to pick it up. Instead, lower your body and lift the box by putting the stress on your legs.

To prevent back pain requires practicing good posture, eating a healthy diet, exercise regularly and moderately, and avoiding heavy lifting or being careful when doing heavy lifting. Developing a healthy attitude and learning to move your body properly while doing daily activities, particularly those involving heavy lifting, pushing, or pulling, will help you prevent back pain.