It's not surprising if you jump from a long, cold winter of inactivity to a sunny day of gardening or heavy-duty spring cleaning. Consider that the back is quite complex, made up of 33 separate bones supported by an intricate web of ligaments and muscles. One false move and, well, you can see how easy it is for something to go wrong. Yep, all those things your mother told you were right on target.
Proper posture is one of the best defenses against back pain.
When sitting, preserve the curve in your lower back by tucking a rolled towel or specially designed cushion behind you. Get up at least once an hour to stretch. Move a muscle or two Strengthening the muscles that support your legs, back and abdomen is a smart way to prevent back pain. Swimming is a good choice, especially if you've hurt your back before. Walking and cycling are also recommended.