You never really appreciate how much your back does for you every day, until you have back pain. And it's more than just an inconvenience. The American Chiropractic Association reports that back pain is one of the most frequent excuses for missing work and is the second-most common reason that people visit the doctor.

Keeping your back strong and healthy is a great way to avoid injury and pain. It starts with paying more attention to how you treat your spine, but you also want to give your back muscles some attention, too. Here are some good ways to prevent injury and build a stronger, healthier, pain-free back.

Start With the Spine

Your spine supports your back, so take good care of it with these tips:

• Sleep right. If you're a side sleeper, you're on the right track. Sleeping on your stomach puts pressure on your spine, and, according to the National Heart, Lung, and Blood Institute, sleeping on your side can help you get a good night's rest. (If you sleep on your back, doctors advise putting a pillow under your knees to release pressure.)
• Stretch it out. Flexibility is important for joint function and stretching can also help release pressure on the spine created by sitting or standing during the day.
• Drink up. Staying hydrated is another way to help your spine. As your body loses fluids, your joints become more vulnerable to problems like herniated disks.
• Sit up straight. Your mom was right; good posture matters. Poor posture puts undue strain on your back, so try to avoid slouching.

Mind Your Muscles The muscles in your back and core are essential for a strong and healthy back. To care for them, do the following: 

• Work those abs. Even if you don't get a six-pack, you will benefit from a stronger core. According to WebMD, weak abdominals make the other muscles work harder, so work thoseabs to help reduce lower back strain.
• Lift right. Try to use your legs, not your back, and don't lift something that is too heavy, or you may find yourself sidelined.
• Watch your weight. Gaining weight puts added stress on the muscles and tendons in your lower back and can cause strain and injury. So, if you want to stay healthy, try and maintain your proper weight and stay active, even if that means taking a walk or just getting off the couch and moving more.

A healthy back makes for a happier life. If you do have occasional back pain from twisting it oroverexertion, try using ice packs for the first 48 hours, and then switching to heat. Your back will thank you.