Five ways to prevent back pain - from sitting to strength training

1. Move It! (Seriously, Get Up!)

Our modern lives often involve a lot of sitting. If you're desk-bound, aim to move before you get uncomfortable. Hourly movement breaks are key – even a quick trip to the kitchen or bathroom helps. Working from home? Mix it up! Alternate between sitting at your desk, standing at the counter, or even working on the floor. Standing during calls is another great habit. Simple exercises like shoulder rolls and seated marching can also make a difference.

2. Sitting Comfortably (But Not Too Comfortably)

Forget the fancy ergonomic chair hype. A comfortable chair with a backrest you can relax into is all you need. Ironically, chairs designed to "fix" back pain can sometimes make us more sedentary. Lumbar supports? They can actually stiffen your back. If your chair's backrest feels too far, a soft cushion can help.

3. Strength Training: Your Back's Best Friend

No matter your age or fitness level, strength training 2-3 times a week is a game-changer. It supports your back, improves bone density, and is crucial for spinal health. Bodyweight exercises are perfect – no gym membership required! Try "dead bugs" (lying on your back, extending opposite arm and leg) and incorporate functional movements like squats and lunges. Focus on endurance, not just strength. Planks are great for building core strength. And don't forget the power of a brisk walk! Even 10-15 minutes a day makes a difference.

4. Listen to Your Body (and Don't Panic)

If you're experiencing back pain, don't ignore it. NHS guidelines recommend managing pain with over-the-counter anti-inflammatories like ibuprofen and staying active. Remember, your spine is strong and resilient! Most back pain improves within six weeks. If it persists, see your GP to rule out anything serious. And remember, everyone's different when it comes to posture. Find what feels comfortable for you.

5. Stress Less, Live Better

Don't underestimate the impact of stress on back pain. It's not just physical! Mindfulness, relaxation techniques, and breathing exercises can be surprisingly powerful tools for managing pain and promoting recovery.

So, there you have it!

Five simple yet effective ways to keep your back healthy and happy. Start small, be consistent, and your back will thank you for it!