Simple and actionable strategies to keep your back healthy, pain-free, and strong

Lower back pain is one of the most common ailments affecting people across the UK. Whether you’re spending hours hunched over a desk or pushing your body to its limits during exercise, the strain on your lower back can build up over time. Luckily, there are simple and effective strategies to avoid this discomfort, and the best part? You can easily incorporate them into your daily routine! Here’s a guide packed with sports therapist-approved tips to help you maintain a healthy, pain-free back.

1. Maintain Good Posture

Poor posture, especially when sitting for long periods, is a leading cause of lower back pain. Whether you’re at work, driving, or relaxing at home, make sure you’re sitting upright with your back supported. Your feet should be flat on the floor, and your knees should be at a 90-degree angle. Avoid slouching or hunching, which places additional pressure on your spine.

Pro Tip: Use an ergonomic chair and desk setup to help maintain a healthy posture throughout the day, reducing strain on your lower back.

2. Strengthen Your Core

Your core muscles are crucial for supporting your lower back. Weak core muscles can put extra strain on the lumbar region. Incorporating core-strengthening exercises such as planks, bridges, and Pilates into your workout routine will improve your posture and help prevent back pain.

Pro Tip: Aim for 3-4 core workout sessions per week for long-lasting benefits.

3. Lift Properly

Incorrect lifting techniques are a common cause of back injuries. Always lift using your legs, not your back. Bend your knees, keep your back straight, and hold the object close to your body as you lift. This helps distribute the load evenly and prevents excessive strain on your lower back.

Pro Tip: If an object feels too heavy, don’t hesitate to ask for assistance or use lifting equipment to avoid unnecessary strain.

4. Stay Active

A sedentary lifestyle can lead to weak muscles and stiff joints, both of which increase the risk of lower back pain. Regular physical activity such as walking, swimming, or yoga can improve flexibility, strengthen muscles, and promote blood flow to the spine. Keeping active is key to maintaining a healthy back.

Pro Tip: Low-impact exercises like swimming or cycling can help keep you fit without putting undue pressure on your joints.

5. Stretch Regularly

Stretching helps keep muscles flexible and prevents the stiffness that often leads to back pain. Focus on stretches that target the hamstrings, hips, and lower back, as these areas commonly become tight from prolonged sitting or repetitive movements.

Pro Tip: Spend 5-10 minutes each morning stretching to start your day with a limber back and less tension.

6. Invest in a Supportive Mattress

A poor-quality mattress can contribute to lower back pain. Your mattress should support the natural curve of your spine. If it’s too soft or too firm, it may lead to discomfort.

Pro Tip: Consider investing in a memory foam or orthopaedic mattress designed to provide optimal support for your back and joints.

7. Wear Supportive Footwear

Footwear can have a surprising impact on your back. Wearing shoes without proper arch support, or old, worn-out footwear, can alter your posture and gait, ultimately causing lower back pain.

Pro Tip: Choose shoes that offer good arch support and cushioning, especially if you spend long hours on your feet.

Need Help with Your Lower Back Pain?

If you’re dealing with lower back pain and it’s stopping you from doing the things you love, it’s easy to feel worried about what could happen if things get worse. You might be hoping the pain will ease on its own, but you’re aware of the risk that, left untreated, it could eventually lead to more serious issues – including the possibility of surgery.

The good news is you don’t have to live with the fear of things escalating. The key is getting expert advice early to tackle the problem at its root.

At Balanced Bodies, we’ve helped countless people regain their mobility and live pain-free. We’re dedicated to providing personalised, natural, and drug-free solutions to address the underlying cause of your pain.

If you’re ready to stop worrying about the possibility of surgery or long NHS waiting lists, it’s time to take action. We offer a FREE Discovery Call where you can speak one-on-one with us. During this session, we’ll discuss your back pain, identify the cause, and explore safe, effective treatment options tailored to your needs.

Don’t let back pain hold you back. Contact Balanced Bodies today to book your FREE discovery call and take the first step towards a pain-free, active life!