What is the Best Way to Prevent Back Issues?

Preventing back issues is all about a mix of movement, posture, and lifestyle habits. Here are the most effective ways to keep your back healthy:

1. Strengthen Your Core
Why: Strong abdominal and lower back muscles support your spine.

How: Try planks, bridges, and Pilates-style exercises.

2. Practice Good Posture
At your desk: Sit upright with feet flat, screen at eye level, and support for your lower back.

Standing: Keep weight evenly balanced and avoid slouching.

3. Lift Properly
Bend at the knees, not the waist. Keep the object close to your body and avoid twisting while lifting.

4. Stay Active
Avoid long periods of sitting. Get up every 30–60 minutes to stretch or walk.

Regular low-impact exercise like walking, swimming, or biking helps keep your back strong.

5. Sleep Smart
Use a mattress that supports the natural curve of your spine.

Sleeping on your side with a pillow between your knees can help align your back.

6. Maintain a Healthy Weight
Extra weight, especially around the midsection, strains your back muscles and spine.

7. Stretch and Stay Flexible
Gentle stretching of your hamstrings, hips, and lower back can prevent tightness that pulls on your spine.

8. Address Issues Early
Don’t ignore back pain. Early intervention with physical therapy, ergonomic adjustments, or medical care can prevent chronic issues.