TIP#1: Perform this Lumbar Rotation stretch daily, it’s an oldie but a goodie to stretch out the back!
Lie on back with one knee bent up
Take knee across body with opposite hand. Your foot should lift off the ground
Keep both your shoulders on the floor, but allow your hip to lift up as much as is comfortable
Hold for 20 seconds. Repeat twice each side
TIP#2: Take work breaks
Every 30 to 60 minutes, stop the activity you are doing, move around a bit and either have a break, and/or change to an activity that has a different position or posture. If your boss gives you a funny look, tell him how much you are saving him on work injury costs!
TIP#3: Use good lifting technique
When lifting, squat or kneel to get in close to the object, and use your leg power to lift up, not your back. Keep your back vertical as much as possible. If it is too heavy, get a friend to help! (Good excuse for a catch up drink afterwards).
TIP#4: Maintain a healthy weight
Not easy when all of those amazing cooking shows on TV have us salivating, but excess weight around your abdomen gives your poor ol’ spine more work than it wants to do. It’s simple – burn more fuel than you consume! (Simple principle but difficult mechanism – work at it). TIP#5: Perform this Extension In Standing daily – this helps to ease the pressure on the lumbar discs Standing, place hands on hips Slowly arch backwards, trying to keep knees straight Do not push into pain Perform 5 to 10 repetitions. Do 3-4 times a day
TIP#6: Get your desk set up sorted
TIP#7: Maintain good posture
The old ‘string from the top of your head’ principle!
Gently pull the tummy in, the shoulders back and the back of the neck long. Ensure that your chair supports this position.
TIP#8: Maintain/ Obtain good general fitness
Being fit means your tissues are more resilient to injury. It also generally means you have good strength,mobility and balance – all things which help decrease your chance of back injury. Do 30 to 60 minutes of exercise, 3 to 5 times a week. Try to do something different each session.
TIP#9: Maintain/ Regain core stability - read this article http://www.physios-online.com/Resources/Articles/Curious-Core---The-Physiotherapy-Perspective.aspx TIP#10: Do this elbow prop at the end of each day Lie on tummy Prop up onto forearms Maintain position for 5 minutes 
