5 simple habits that protect your lower back

Lower back pain is the single most common reason people walk into our clinic. The good news: for most people, a few consistent habits make a bigger difference than any gadget or medicine.

1. Move every 30–45 minutes

Your spine is built for movement, not stillness. If you sit at a desk, stand up, walk or stretch briefly every 30–45 minutes. The best posture is your next posture.

2. Strengthen your core — gently

Your core muscles are your back’s natural brace. Simple exercises like dead bugs, bird-dogs and glute bridges (done correctly) protect your spine far better than endless crunches. A physiotherapist can show you the right form.

3. Lift with your legs, not your back

Whether it’s a gas cylinder or a grocery bag: bend your knees, keep the load close to your body, and avoid twisting while lifting.

4. Check your sleeping position

Sleeping on your stomach forces your neck and lower back into extension all night. Side-sleeping with a pillow between the knees, or back-sleeping with a pillow under the knees, keeps your spine neutral.

5. Don’t fear movement during pain

Bed rest makes back pain worse, not better. Unless a doctor tells you otherwise, gentle walking and normal daily activity speed up recovery.

When to see a physiotherapist

See us if your pain lasts more than 1–2 weeks, travels down your leg, comes with numbness or tingling, or keeps returning. Early treatment prevents a small problem becoming a chronic one.