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Around 80 percent of people suffer from back pain at some point during their lives. Especially women are more prone to back problems, and factors like pregnancy can be blamed. 

If you are in the middle of the fighting ache or just want to prevent it, here are four expert-endorsed quick-and-easy ways to combat it. 

Read: Weather Patterns not Tied to Back Pain

Broccoli 

Calcium is certainly the key for calcium but so is vitamin K. According to Japanese researchers, vitamin K helps calcium deposit in the bones, making them denser. The stronger your bones are the lesser are the chances of back pain. 

Lighten load

If you carry everyday more than 10 percent of your weight, you are carrying too much. Your best bet could be a messenger bag with a long strap that lets you position it across your chest. Another important thing to do is, switch shoulders every 20 minutes. 

Sleep right 

According to recent research, people who sleep on softer beds report less lower-back pain than those who snoozed on harder ones. 

Tighten your abs

Strong abs also help protect back from injury. Experts advise to do this core-strengthening pelvic tilt 2 to 3 times per week. One way could be: lie on your back with knees bent, feet flat on the floor, and lower back flattened. Now try pulling in belly button toward your spine, contracting your abs.

Read: Low Back Pain is the No.1 Leading Cause of Disability Worldwide