Sometimes all it takes is picking up something or leaning in a specific direction to realize that you have back pain.

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But while it may be tempting to overprotect the spine by avoiding certain particular movements, it's important to remember that the back and its supporting structures are very strong and flexible.

Here are Dr. Stefaan Vossen, chiropractor and clinical director at Core Clinics, top three tips for preventing back pain.

stay active

Even if you work out several times a week, that won't always be enough to make up for sitting at your desk all day and slouching on the couch all evening.

“Try to change positions or activities often, and when you have to sit for a long time, relieve tension by stretching your neck and shoulders,” he advised.

Try to do at least a little exercise every day, a short walk is good and brightens the mood. And weight training is great for your back. It decreases stress and floods your brain with serotonin. It also protects you from osteoporosis, boosts testosterone and helps your immune system significantly.

Focus on food

Poor nutrition and inadequate hydration can affect your back just like the rest of your body. The joints and muscles in your back need to be hydrated and nourished, especially when stressed or injured.

“Too many starchy foods and refined carbs can cause a drop in energy that can cause you to slump in your shoulders and put pressure on your upper back. Try to choose protein meals, containing protein-rich vegetables, nuts and seeds, Dr. Vossen said. Also, drink at least two liters of water a day. There's nothing wrong with having one cup of tea or two cups of coffee a day, but try not to exceed that and choose low-caffeine or caffeine-free options during the afternoon."

sleep better

You should spend a third of your life in bed, so your sleep environment and sleep routine can have a significant effect on your back.

"A supportive mattress, a cool, dark room, and comfortable temperature-regulating bedding are essential for good sleep," he added. Also, orthopedic pillows that support the posture of your neck and spine are a good investment.”