Keep your back muscles strong. keep your back muscles strong by building up enough muscle strength in your back with exercises, the muscles give your spine the support it needs to keep it healthy.
Focus on good posture. Standing up straight with your ears over your shoulder, your shoulder over your hip joints, your hip joints over your knees and your knees over your ankles will help you to maintain a good posture.
Lift properly. Before lifting any object assess the object and decide if you need assistance of another person. If after assessment you decide you can lift the object on your own, bend at the knees and keep the item close to your body. Also take care not to twist your body when you lift and wear a supporting brace around your waist if you have an object that requires heavy lifting.