Stay active
Keeping your back moving is one of the most effective things you can do for it. More than 9 out of 10 cases of back pain are not caused by a serious medical problem, and staying active is generally more helpful. Regular movement is considered the most effective way to manage everyday back pain.
- Aim for regular movement rather than long periods of sitting or standing still
- Choose low-impact activities like walking, swimming or cycling
- Build in stretching to keep your back flexible
Watch your posture
Good posture keeps your spine balanced and reduces unnecessary strain on your muscles and joints. It means positioning your body, so your weight spreads evenly, keeping the natural curves in your spine supported rather than overstretched.
- Stand with your back straight, shoulders relaxed and weight even on both feet
- Sit with your back supported and feet flat on the floor
- Use a cushion or lumbar roll if your chair does not offer enough lower back support
- Alternate between sitting and standing rather than staying in one position for too long
Lift and carry the right way
Lifting incorrectly puts unnecessary load through your spine, particularly when your back takes the strain instead of your legs. When lifting or putting down heavy objects, use your hips, knees and thighs to do the work.
- Bend at your knees and hips, not your waist
- Keep the object close to your body as you lift
- Avoid twisting while carrying something heavy
- Ask for help or use equipment for particularly bulky or awkward loads
Look after the basics
A few everyday habits make a real difference to spinal health over time. Carrying extra weight adds load to your spine, and smoking has also been linked to back problems, alongside inactivity.
- Maintain a healthy weight to reduce pressure on your spine
- If you smoke, investigate support to help you quit
- Choose a mattress that supports your body well
- Wear flat, well-fitting shoes so your weight spreads evenly
When to get help
Most back pain settles on its own with time and movement, but it is worth knowing when to check in with a doctor. See your doctor if your back pain isn't improving after around six weeks, or if it's affecting your sleep or daily activities.
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