There are times when a short-term prescription for a narcotic is appropriate, but many times the best choice includes a lifestyle evaluation and a long-term approach to wellness.

[Read More: Health is a Lifestyle]

As a spinal surgeon, I believe that spinal health is influenced heavily by one's inner and outer world and physical and emotional health.

When treating patients, my approach is to consider whole-body wellness to reduce the need for painkillers and/or surgery. The simple lifestyle tips listed below can help alleviate and prevent back pain.

1. Think About Thinking
Backed by modern neuroscience, neuroplasticity is the theory that as we perform acts and as we think, new tracks and connections are laid down in the brain. In other words, the brain becomes "wired."

People should be careful not to allow certain thoughts into the brain for prolonged periods of time and be careful when choosing the activities in which they engage. Just as with purposeful and definitive thinking, negative thinking is wired into the neural pathways.

As a spinal surgeon, it's exciting to think that people may literally change the tracks that make up their brain, with particular influence on back and neck performance.

[Read More: 6 Ways to Get Yourself Motivated]

2. Practice Meditation
One 15- to 20-minute session a day can help the process of calming the body and mind while allowing a connection with the universe. Recent studies [2] show that meditation is associated with increased oxygenation of the brain, improvement in attention, emotional control, brain wiring, higher brain volume and better performance of heart, lungs, sexuality and hormonal profile, along with diminished painand inflammation in the spine.

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3. Build Your Muscles
Stronger core muscles lead to better posture and protection of the spine. Weakening of the core muscles can also lead to balance problems, mainly because the innermost core muscle is next to the spine and supports it.

I recommend incorporating two or three core muscle-building sessions per week into your exercise routine. This will strengthen your spinal muscles today and protect your spinal flexibility and balance as you age.

[Read More: How Bad Sleep Makes You Tired, Old and Fat]

4. Sleep 7 to 8 Hours Per Night
Sleep is an extremely important factor in preventing and alleviating back pain. Create a sanctuary for sleep: Choose the right mattress and pillow for maximum comfort, use drapes to eliminate outside light, adjust your room temperature to cool and avoid the use of electronics.

With gravity, our spinal discs lose height and water during the day. As we sleep, the gravity load is removed and our discs rehydrate, taking on water and swelling up again.