1. Never Sleep On Back : Yes, you heard it right . You should stop sleeping flat (on back) because the shape of our backbone is not naturally flat . 2. Twist your back : Never allow your back to be frozen . Sitting in a chair continuously more than 2 hours is dangerous . Even it is urgent , stand-up on the same place twist upper body right and left . 3. Push ups: Yes , push-ups warms up our back and gives us instant relief you may also apply any ointment and push-ups to make that work more effectively . 4. Massage: I believe massage for the lower back is must . If it is not possible daily you may do weekly . Better to apply olive oil or thik castor oil to massage. 5. Yoga: Bhujangasana (Cobra pose) - we need to bend on stomach and with the help of both hands stretch the face with neck upper and behind . Gokhruasana (twist)- we need to sit , fold one leg and twist the back by looking at opposite directions. 6. Never bend to front: Yes , strictly avoid ...