Back pain is a common medical problem, and a frequent reason for people to visit the doctor. In fact, it is the second most common reason people visit the doctor (second only to the common cold). But can back pain can be prevented? What are the natural ways to treat back pain, without surgery or prescription drugs? Here’s an 8 step program recommended by Johns Hopkins surgeons Gokaslan and Riley in their book, The Back Book.

1. When your back pain is acting up, try taking aspirin, ibuprofen, or naproxen in the recommended over-the-counter doses for two full weeks. Don’t stop early, even if your back pain is gone earlier.

2. Eat your vegetables and cut down on red meats.

3. Don’t smoke.

4. Before a strenuous event, take aspirin, ibuprofen, or naproxen just before the activity.

5. Exercise. Low imact exercises such as swimming, walking, and bicycling are best. Also recommended are yoga and Pilates.

6. Lift right. Keep your back straight and knees bent when lifting.

7. Make your workplace back-friendly by having a good chair and desk. Take frequent breaks to walk around and stretch.

8. Sleep on your side. This decreases the pressure on your back.