Prevention is better than treatment, and that comes from education. Studies show that people who know about their backs and common problems, what can cause pain and different postures and mechanics are less likely to have back problems or recurrences, Swalberg says. So physical therapists talk about aerobics — a powerful prevention tool — and posture and the importance of not smoking, since smokers are more prone to back pain. So are people who carry around excess weight or who don't exercise regularly.

Sports can contribute, mostly through wear and tear. Swalberg cites a study showing that as many as 75 percent of high-performance athletes have some sort of back pain. And in certain sports, such as gymnastics, football, golf, cycling or wrestling, rates are as high as 50 percent.

Olsen calls correct posture "a big deal." If you don't maintain positions that allow the spine and torso to work as they're supposed to, you get abnormal wear and tear. Good posture also helps build strong hip and gluteal muscles that will unload the spine in a healthy way.

He recommends that everyone do simple abdominal bracing throughout the day. You hold in your stomach muscles for 5 to 10 seconds about three times an hour, breathing as you do it.

Olsen offers simple tips that people often don't do. "Carry things close to your body. Don't be afraid to ask for help. Don't twist around. When you're standing in line at the grocery store, put your foot on the cart or someplace to take some load off your back. Shift your feet. Make sure your work station is at the correct height, and have someone check the ergonomics of your workplace."

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E-mail: lois@desnews.com