Everyday healthy movements
Besides exercises, you can also help prevent pain by generally being more aware of your body movements:
Keep a healthy weight: This helps you avoid compressing and loading the intervertebral discs of the spine and helps prevent bad posture.
Check your posture: Especially if sitting in the same position all day such as working at a desk make sure you sit and set up your desk correctly
Lift safely: Adopt a stable position with your feet slightly apart and avoid bending, flexing or twisting your back whilst lifting. Move smoothly, as jerking or snatching at the load can make it harder to keep control and can increase the risk of injury. Importantly, know your limits – don’t lift or handle more than you can easily manage. If you're in doubt, seek advice or get help.
Try not to sit around: Chairs are a common cause of muscle tension. Get up and move for a few minutes whilst rotating your shoulders and neck.
Move more: Walk more by taking the stairs rather than the lift, stand on one leg at meetings, or cycle to work increase your daily exercise.
Warm up and cool down: Before exercise, warm up to avoid injuries. After exercising, cool down by stretching to relieve tight muscles.
Avoid repetitive motion sequences: Prolonged, repetitive movements, and working without changing position can quickly lead to muscle tension and back pain.
Try to avoid circular hand motions: Avoiding circular motions in your hand joints can help to prevent arthritis.