1. Maintain Good Posture
Posture plays a crucial role in spinal alignment. Keep your shoulders relaxed, your feet flat on the ground, and your screen at eye level when working at a desk. Proper ergonomic setup reduces stress on the spine and helps prevent stiffness and pain.
2. Keep Moving Throughout the Day
Sitting for long periods is one of the biggest causes of lower back tension. Try standing up, stretching, or walking every 30–60 minutes.
These simple movements improve circulation, relieve muscle tightness, and promote a healthy spine.
3. Strengthen Your Core Muscles
Your core supports your lower back. Strengthening your abdominal and back muscles through exercises like planks, gentle bridges, and Pilates-style movements enhances stability and reduces injury risk. Our physiotherapists can design a personalised exercise plan suited to your needs.
4. Lift with Care
Always bend your knees, not your back, when lifting objects. Keep the item close to your body and avoid twisting. These small habits prevent strain and protect your spine from injury.
5. Don’t Ignore Early Warning Signs
Mild back pain can worsen if left untreated. Early assessment from a qualified physiotherapist can help identify the cause and prevent chronic pain.