Many people experience back pain in their daily lives, but according to a physiotherapist, small changes in both habits and mindset can help improve back health.
Real Simple highlights a number of simple measures that can easily be incorporated into everyday routines.
Change your position often
Physiotherapist Syd Young recommends to Real Simple that people regularly change their body position instead of trying to maintain perfect sitting posture.
The most important thing is to move approximately every 30 to 45 minutes.
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Move during everyday tasks
Small exercises can easily be incorporated into daily activities.
Young recommends doing squats at the kitchen counter while washing dishes or brushing your teeth.
Use pillows strategically
Pillows can help reduce strain on your back while sleeping.
If you sleep on your side, placing a pillow between your knees can support your hips.
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If you sleep on your back, a pillow under your knees may help relieve pressure.
Sleeping on your stomach requires adjustments
According to Young, sleeping on your stomach places the greatest strain on the spine.
Using a thin pillow or no pillow under your head, along with a pillow beneath your hips, can help reduce the strain.
Do the cat-cow exercise
Young recommends spending a few minutes each day performing the cat-cow exercise.
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It moves the spine through its full range of motion and can help make movement feel safer and more comfortable.
Take more walks
A short walk after a meal can benefit your back.
Young points out that even a 10-minute walk can make a difference.
Position your screen correctly
Your phone, computer, and tablet should be positioned to minimise strain on your neck and back.
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Young recommends holding your phone at eye level or raising your computer monitor.
Avoid constantly tensing your muscles
According to Young, it is not beneficial to keep your abdominal muscles constantly braced.
Relaxed breathing allows the body's natural stabilising muscles to work more effectively.
Fear can make pain worse
Young believes that many people become afraid to move when they experience back pain.
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According to the physiotherapist, that fear can become more limiting than the pain itself.
Your back can adapt
Real Simple notes that changes such as herniated discs or wear and tear are also commonly found in people who do not experience back pain.
According to Young, it is therefore never too late to improve your back's function.
Build strength gradually
In the long term, Young recommends gradually increasing the body's workload through activities such as light strength training to make the back more resilient.
Sleep and stress also matter
Young also points out that poor sleep can increase sensitivity to pain, while long-term stress can keep the body's pain signals elevated.
For that reason, both sleep quality and stress management deserve attention.