Sit without slumping. Place a sitting wedge or towel roll under your “butt bones” to create an effort-free arch in your lower back. (Do not do this if you have a diagnosis of spinal stenosis, however.) 
 

After prolonged sitting, stand up, place your hands on your hips and gently bend backward from your waist a half dozen times. This helps to reverse any disc bulging that has occurred. (Not recommended for spinal stenosis patients.) 
 

Gently tighten your tummy muscles (drawing your belly button in toward your spine) while standing. This will enable your abdominal, back, and pelvic floor muscles to act as a muscular brace, preventing harmful elements, such as gravity, load-bearing or movement-based forces, from injuring your back.