We have all felt this terrible pain in the lower back ever, even school-age children often complain of pain due to excess weight they carry in their backpack at school. There are many factors that can cause back pain and so many situations that cause these pains and we could avoid by following these simple recommendations, which in part to avoid this trouble now, also prevents you from becoming chronic problems in the future:

* Make a habit of regular exercise such as swimming, jogging or bicycling. You can also workout in the gym, helping to tighten the muscles of the back, making it more resistant and flexible. Any exercise is better than none.
* Before exercising, warm up your muscles prior to the end, do stretching exercises. When competing in a sport, follow to the letter the directions of the coach to avoid back problems.
* Avoid sitting all day, because they lose strength in the back muscles and increases the risk of pain. Stay active and get up frequently for a walk, be recommended every 45 or 60 minutes.
* When you need to be seated, keep the back straight and sit way back in the saddle. The back should be relatively straight and the arms or elbows. Change positions frequently and do not scatter in the chair.
* If you are a student, sit in the manner described when you go to school and if you sit too long, try to use a lectern. If the furniture in the classroom prevents him from sitting properly, talk with your teacher.
* When using the computer, place the front screen to eye level and the height of his head.
* When loading media should study or notebook, try to carry as little weight as possible and only charge what it really going to need. If possible, use a carriage with wheels, height-adjustable.
* This also applies to their school-aged children. We recommend using backpack wide straps attached by both shoulders, as much as possible attached to the body and relatively low (in the lower back or between the hips, just above the buttocks).
* In any case, you should avoid carrying more than 10% of own weight.
* Avoid smoking. And it does not need to poison your health; it also increases the risk of back pain.
* If your back hurts, avoid lying in bed, try to live as normally as possible and stay as active as you can until you return to normal.

According to a recent study and contrary to what has always been recommended bed rest as a remedy to back pain is “useless and harmful.” The best solution for an episode of pain “is to maintain activity as far as pain allows,” according to the experts, this is achieved by shortening the time of the episode and have less chance of recurrence.