5. Get exercise
Exercise helps tone muscles and it doesn't have to be complicated, Sutton said.
Walking is still one of the simplest and most effective exercises for balance, strength and mild cardiovascular affects, she said. Stretching a little before and afterward is also helpful, she said.
"A lot of these suggestions for keeping a healthy back are things we all know," she said. "But we need to remind ourselves of them again."
6. Strengthen the core
There are exercises that can help strengthen core abdominal and pelvic muscles. There are many resources out there that can explain proper technique.
Start simply with walking, which will strengthen core muscles, and add other exercises, Sutton said. Yoga and tai chi are excellent, she said.
7. Sit properly
Two factors are typically involved in sitting — one is how you sit and the other is the chair. Sitting with good posture, without slumping helps the back as does a chair with good lumbar support, she said.
"You should engage your core muscles when you are sitting," she said.
Some people find sitting on a balance ball helpful. It requires people to engage their core muscles, because if they don't, they will tip over.
8. Lift with your legs
“Lift with your leg muscles, not your back muscles” may be a standard line, but it holds true. People who bend over from the waist to lift a heavy object are much more inclined to strain their back than when they bend from the knees and use their thigh muscles to help carry the load.
9. Be conscious
Many of the back strains Sutton treats are the result of twisting and turning movements that can be avoided with proper attention to the task.
"It is usually not lifting a heavy object that sends a person to the chiropractor, but something like twisting when lifting a laundry basket," Sutton said.
Taking the time to get in front of the laundry basket and engaging core muscles when lifting can prevent an injury, she said.
Doing dishes with improper posture is also a common cause of back strain. Sutton said she sees it frequently in her practice.
"Don't lean over the sink, but stand tall close to it and pull the dishes toward you," she said.
10. Get treatment
If a strain or injury occurs, get treatment earlier rather than later, Sutton said. There is no need to suffer and prompt treatment speeds the healing process, she said.