Lower back pain is one of the most common complaints among individuals, affecting people of all
ages and lifestyles. Whether it’s caused by prolonged sitting, poor posture, or lack of movement,
small daily habits can make a big difference in preventing discomfort and maintaining a healthy
spine.

Don’t stay in one position for too long

Your posture plays a crucial role in spinal health. Slouching or hunching over your phone or computer for too long can cause lower back pain over time.

• Keep your feet flat on the floor, sit with a straight but relaxed back, and position your computer screen at eye level to prevent looking down.
• Make sure to stand and take a break when sitting for more than 1 hr.
• When using your phone, hold it at eye level to prevent neck and back strain.
• Using a standing desk or alternating between sitting and standing throughout the day.

Strengthen Your Core Muscles

A strong core provides essential support to your lower back and reduces the risk of pain and injury.
Incorporate these simple exercises into your routine:

• Planks: Strengthen the deep core muscles that stabilize your spine.
• Bridges: Engage your glutes and lower back muscles for added support.
• Pelvic Tilts: Helps improve spinal alignment and reduce tension in the lower back.

Lift Properly to Protect Your Back

Lifting heavy objects incorrectly can cause lower back pain. Follow these safe lifting
techniques:

• Bend at your knees, not your waist, and keep your back straight.
• Hold objects close to your body to reduce strain.
• Avoid twisting your torso while lifting or carrying heavy items.

Stay Mobile

Incorporating regular stretching into your routine helps maintain flexibility and prevents stiffness in
your muscles.

• Cat-Cow Stretch: Improves spinal mobility.
• Knee-to-Chest Stretch: Relieves lower back tension.
• Child’s Pose: Gently stretches the lower back and hips.

Sleep in a Spine-Friendly Position

The way you sleep can impact your lower back health. If you are experiencing lower back pain, follow these sleep tips:

• Sleep on your side with a pillow between your knees for optimal spinal alignment.
• Avoid sleeping on your stomach, as it can strain your lower back.
• Avoid twisting your body while sleeping on your side.

Manage Stress and Relax Your Muscles

Stress can lead to muscle tension, especially in the lower back. Try these relaxation techniques:

• Deep breathing exercises and meditation to reduce stress.
• Gentle yoga or tai chi to promote relaxation and mobility.
• Osteopathic treatments to release muscle tension and improve spinal function.

Preventing lower back pain doesn’t require drastic lifestyle changes—small, consistent habits can
lead to significant improvements. By maintaining good posture, staying active, stretching regularly,
and managing stress, you can protect your spine and enjoy a pain-free life. If you experience
persistent discomfort, consider consulting an osteopath for a personalized approach to back
health.

Do you need help with back pain or want help to prevent back pain? Laura is a Certified Athletic Therapist and Manual Osteopathic Practitioner at Guelph Performance! Book online for your first visit today.

You can learn more about the Guelph Performance Therapy Team in our blog about our Ecosystem.