"Once you’ve had an episode of back pain, you’re more likely to have another that’s more intense and takes longer to heal," says Rebecca Shakespeare, PT, of Kernan Physical Therapy at the University of Maryland. "Prevention is crucial."

Maintain a healthy weight.

There are two ways excess body weight can set the stage for back pain. "First, increased weight adds to compressive forces on the spine," Shakespeare says. Where you carry weight is also a factor. "People who carry weight in their abdominals end up with a muscle imbalance, front to back; abdominal muscles lengthen and weaken, which causes low back muscles to become tighter," Shakespeare says.

Perfect your posture.

"Good posture efficiently uses muscles and doesn’t overload them," Press says. When standing, draw your navel to your spine (as if you were putting on tight pants). You’ll engage the muscles that hold your back in a neutral position to avoid taxing joints and discs. Also, check your seated posture, especially if you spend a lot of time in front of a computer. "When you slouch, your head sticks forward. That makes the muscles around the spine work harder to try to straighten things out," Press says. Pull your head back over your shoulders to align the spine. And since sitting puts more pressure on your back than standing or walking, get up every half hour, even if it’s just to walk around the desk, Press says.

Exercise regularly.

In a recent Korean study, people who exercised three to four times a week were 42 percent less likely to experience low back pain than those who didn’t exercise. Exercise improves blood flow to joints and discs, which decreases chances of injury and speeds recovery should you become injured. It also helps with weight maintenance. Low- or no-impact aerobic activities like walking, biking, water aerobics, swimming, or using an elliptical trainer will increase strength without impairing your discs and joints.

Try yoga.

It stretches back muscles, helps encourage good posture, and fortifies your core, the muscles around the spine. Strengthening those muscles won’t necessarily reverse arthritic or degenerative changes, but you’ll be much less likely to have back pain, Ananthakrishnan says. A study from the Annals of Internal Medicine found that viniyoga, an especially soothing form of the discipline that allows participants to adapt postures to their individual comfort levels, relieved back pain for most subjects by 50 percent, and the effects remained for 14 weeks after classes ended. A few small studies also have found similar effects for Pilates. But there’s a caveat: If you feel pain while doing any exercise, stop. Schedule an appointment to see a physician or orthopedist, Press says.

Time exercise right.

"If you’ve had a back problem in the past, you probably should not exercise vigorously first thing in the morning," Marks says. Discs rehydrate overnight and are plumper come morning. They’re under more pressure and, thus, more likely to herniate. "Go about your normal activities for an hour or two, then exercise," he says.

Stretch often.

Tight hamstrings pull down on your pelvis, limiting the range of motion in your hips and irritating the lower back. To stretch your hamstrings, lie on your back with your left knee bent. Grab your right calf and pull your leg toward your chest, Shakespeare recommends. If you can’t reach your calf, wrap a towel around the arch of your foot, hold onto the ends and pull until you feel your hamstring stretch (not until it hurts). Incorporate 15 minutes of stretching at least two to three times a week.