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Daily Habits to Prevent Back Pain

It’s estimated that around 80% of the population will experience back pain at some point in their lives. It can be uncomfortable and debilitating and for those that experience chronic back pain, it can be frustrating when you feel like it will never go away.

Here are some ways to reduce your back pain and prevent flare-ups by implementing daily habits to strengthen and relax your spine.

Sleep with a pillow under your knees

We spend a third of our lives asleep which is a long time to spend in a position that is causing your spine discomfort. When you sleep on your back, you’re putting pressure on your spine. You can relieve this pressure by placing a pillow under your knees which helps to straighten your spine while you rest.

Increase your calcium and vitamin D intake

One of the biggest causes of back pain later in life is osteoporosis, particularly in women. Having strong bones can help keep this disease at bay so it’s important to consume plenty of calcium and vitamin D. You can find calcium in foods such as milk, yoghurt, leafy greens and vitamin supplements. Vitamin D is in fatty fish, egg yolks, beef liver and cheese.

Improve your posture

Bad posture puts stress on your spine and back and can change the structure of your spine. Becoming aware of your posture and how this may cause you back pain will help you begin to straighten up throughout the day. This includes sitting at your desk. Because we spend so long at desks, it’s important to ensure your back is properly supported and you’re sitting with good posture.


Sitting in one position for a long period of time isn’t healthy for your body. Try and move throughout the day by incorporating stretches into your daily routine. This could even be when you wake up or before you go to bed, to encourage healthy movement in your spine. It’s also a good idea to regularly stand up from your desk to move around, whether you do a lap of the office or go and make yourself a drink. Try to move every 20 minutes.

Strengthen your core

Completing regular exercises that strengthen the muscles supporting your spine and back will help take the pressure off your spine. Our core muscles are rarely utilised during our daily activities so it’s a great idea to start some kind of activity that can help strengthen them. This could be yoga, Pilates or a 10-minute YouTube video once a week.

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