Even if your back feels fine right now, experts say you could be on the fast-track to serious back pain. In fact, 80-percent of us will suffer from back pain at some point in our lives. The good news is that most of the damage can be reversed, or even completely prevented, by following these moves: 

  • First: Don’t slouch. Slouching throws off the alignment of our spine, and stresses our spinal muscles and ligaments. In fact, slouching can put the equivalent of 100 extra pounds of stress on our lower back. So, what’s proper posture? Align your ears with your shoulders and push back your shoulder blades. 

  • Another way to prevent and fight back pain: Give your neck a workout. Studies have found that just 10 minutes of neck exercises a day can strengthen our core and back muscles, which makes for an all-around healthier spine. So, experts suggest turning your neck side-to-side, and tilting it back and forth. As well as doing ear-to-shoulder stretches. 

  • Then, did you know that what we eat affects our spine? Studies show that a diet of lean proteins, and lots of fresh fruits and vegetables strengthens the muscles that support our spine. Also, load up on B-complex and Omega-3 supplements. Studies show they help decrease pain in the nerves of our spine.

  • Another way to prevent and cure back pain: Get some sun time. Experts say that warm sunlight energizes our whole body, and actually causes us to stand up straighter. Another benefit of sunlight? It’s a great source of vitamin D, which improves backbone strength. So, get your dose of “D” by spending 10 minutes in the sun every day, then slather yourself with sunblock before you head out for the rest of the day.

  • And the final way to neutralize back pain: Get more shuteye. Studies have linked a lack of sleep with a higher risk of neck and back problems. So, shoot for seven hours of sleep every night, and always sleep on your side. Experts say that enables the spine to relax.