8 out of 10 people suffer from back pain at some point of their life. Women are more prone to posture and back problems. If you’re in the midst of fighting the ache or just want to prevent it, here are some expert quick and easy ways to fight your war. Calcium is the key for bones. It’s believed that the vitamin present in spinach and other leafy vegetables helps calcium deposit in the bones, making them denser. The stronger your bones, the stronger your body and lower the chances of an injury that could cause back pain.

Lighten your load

It’s too heavy to carry a bag that weighs more than 10% of your weight. And you need to carry it right? Messenger bags are best option for your heavy bags. Remember to switch shoulders every 20 minutes.

Sleep right

Softer beds are better for your back. People who slept on harder beds suffer more low back pain. Pillows shouldn’t raise your head out of alignment with your spine. Back sleepers should be aware of the fact that your chin shouldn’t press into your chest and for side sleepers it shouldn’t curve up towards shoulder. Sleeping on your back makes pressure on your spine. Elevating your legs slightly relieves the pressure on your back. Also you can reduce that pressure by placing a pillow under your knees.

Good posture

Sitting at a desk for eight (or more) hours a day can really harm your back. Sit with your back against your chair (use a lumbar support if otherwise) and both feet on the floor. Start off slow (20 minutes at a time), and if it feels good, stick with it.

Exercises

The numerous benefits of exercises on health are known. Regular strengthening exercises reduces your risk of back related injuries such as strains and muscle spasms. Back and abdominal strengthening exercises at least two times per week develops a stronger and a flexible back.