* Stretch your back 2 to 3 times per week. * Practice good posture when sitting and standing. Keep your back straight and your shoulders back. Distribute your weight evenly between your hips. If you’re sitting, keep your feet flat on the floor. * Avoid sitting for more than 30 minutes at a time. If you work at a desk, walk around for a couple of minutes every half hour. * Stay active. A sedentary lifestyle can create tension in your back. * Avoid overusing the muscles in your back, whether while exercising or performing tasks that require heavy lifting. * Remove unnecessary weight from your backpack or purse. * Stay hydrated. Drink 64 ounces of water per day. * Reduce stress. People often unknowingly create tension in their back when agitated.