Control Your Weight
Maintaining movement and light exercise will help you keep your weight under control, as will sticking to a healthy diet. Your ideal weight is defined by your body mass index (BMI), which is a ratio of your weight compared to your height. Being overweight causes additional stress on your lower back and spine.
Maintain Your Strength
When your back pain clears up, you can reduce the risk of it returning by strengthening the muscles that provide support for your lower back. Extensor muscles help to maintain your spine in the correct posture and alignment.
Strong abdominal, pelvic, and hip muscles will also provide you with more significant support for your back. However, avoid harsh exercises like abdominal crunches, as these will subject your back to more stress.
Regular Stretching
Sitting at a desk all day in a hunched-over position is not suitable for your back. Every twenty minutes or so, you should get up and stretch in the opposite direction to counter the prolonged sitting position.
At the same time, be sure to give your legs a stretch, as sitting down is giving them no exercise. Yoga is the perfect exercise routine to make sure you are stretching your body correctly.