Back pain is shockingly common in today’s world. In fact, it’s the leading cause of disability worldwide, according to the World Health Organization (WHO). In this article, we take a look at 20 ways to avoid back pain with simple lifestyle changes.
Most people will experience back pain at some point in their lives, with a number of different causes to blame, including:
- Ankylosing spondylitis – a long-term chronic condition that affects the spine and other areas of the body
- Herniated disc – also known as a slipped or prolapsed disc, this is when the tissues that cushion the bones in your spine bulge outwards
- Sciatica – this is when the sciatic nerve, which runs from your lower back to your feet, becomes compressed (trapped) or irritated
- Other serious, but rare, conditions, such as an infection or cancer
But the most common type of back pain is “non-specific lower back pain”. This is where the cause of the back pain cannot be identified. This type of back pain can be acute (lasting less than three months) or chronic (lasting three months or more), and the severity of the pain can vary from person to person.
There are a variety of environmental and individual risk factors for non-specific lower back pain, including obesity, lack of exercise, heavy lifting, smoking, stress and depression. However, as Consultant Rheumatologist Dr. Naveen Bhadauria explains, “in many cases, it is possible to prevent back pain, even if some of these risk factors apply to you. By making small, positive changes to your lifestyle, such as improving your diet and undertaking regular exercise, you can decrease the risk of back pain and even improve your bone and joint health along the way.”
Why Is Lower Back Pain So Common?
Lower back pain is common for a number of reasons. At the core of those is the human anatomy. Having evolved to walk on two legs, the bones in our spines are stacked on top of each other. Though these bones are supported by muscles and ligaments, factors such as weight gain and muscle weakness can increase the risk of herniation or fracture.
Sedentary lifestyles are adversely affecting spinal health. In today’s industrialised world, many workers spend most of their waking hours sitting at a desk; this can mean that the back muscles are not being adequately strengthened, leading to a weaker mid-section and an increased risk of injury. Although this can be mitigated through exercise, a Government report on physical activity in England published in 2024 revealed that 36.9% of the population engaged in less than 150 minutes of moderate intensity exercise per week, with even higher percentages amongst minority ethnic groups, women, and those who are unemployed or working in routine and manual occupations.
These factors, in combination with:
- high rates of obesity (64% of adults in England are estimated to be overweight or obese, and this percentage has increased over the past decade);
- high prevalence of poor mental health (one in six people in England report having a common mental health problem, such as depression or anxiety, according to the charity Mind);
- and an increase in both osteoarthritis (due to an ageing population) and inflammatory arthritis such as rheumatoid arthritis (due to factors such as obesity, stress, smoking and air pollution)
mean that we are likely to see the prevalence of lower back pain remaining the same or increasing if more is not done to educate the population about the associated risk factors and implications of the condition, and encourage individual responsibility when it comes to personal healthcare.
20 Simple Lifestyle Changes To Help Prevent Back Pain
Small adjustments to your daily routine can make a big difference in keeping your spine healthy and pain-free. From improving posture and staying active to choosing the right mattress and managing stress, these simple lifestyle changes can help protect your back in the long run. Here are 20 easy ways to support your spine and reduce the risk of discomfort.
Posture And Ergonomics
- Maintain good posture – Keep your back straight and shoulders relaxed when sitting or standing.
- Use ergonomic furniture – Choose a supportive chair with lumbar support and adjust your desk to the right height.
- Avoid prolonged sitting – Take breaks every 30–60 minutes to stand, stretch or walk around.
- Adjust your screen height – Keep your monitor at eye level to prevent hunching forward.
- Lift properly – Bend your knees and keep your back straight when lifting objects, using your legs for power.
Exercise And Movement
- Strengthen core muscles – A strong core provides better spinal support and stability. Try abdominal exercises such as planks, Russian twists and crunches to strengthen your core.
- Stretch regularly – Incorporate daily stretches for the back, hamstrings and hips to improve flexibility.
- Engage in low-impact exercise – Activities like swimming, walking and yoga can help maintain spinal health.
- Avoid repetitive motions – If your job or hobby requires repeated movements, take breaks and switch positions regularly.
- Use proper footwear – Supportive, well-cushioned shoes help maintain alignment and reduce back strain.
Sleeping Habits
- Sleep on a supportive mattress – A medium-to-firm mattress supports spinal alignment.
- Use the right pillow – A pillow that supports your neck’s natural curve prevents strain.
- Sleep in a back-friendly position – Sleeping on your back or side with a pillow between your knees can help maintain alignment.
Daily Habits And Lifestyle Adjustments
- Maintain a healthy weight – Excess weight, especially around the midsection, strains the spine.
- Stay hydrated – Proper hydration supports spinal discs and overall muscle function.
- Reduce stress – Chronic stress can lead to muscle tension and back pain. Practices like meditation and breathing exercises can help.
- Quit smoking – Smoking reduces blood flow to the spine and increases the risk of disc degeneration. Try looking for methods to quit smoking naturally, or explore alternatives such as nicotine patches.
- Carry bags correctly – Use a backpack with both straps or opt for a crossbody bag to distribute weight evenly.
- Warm up before exercise – Preparing your muscles before workouts prevents injuries.
- Listen to your body – Avoid overexertion and rest if you experience discomfort to prevent worsening pain.
What To Do If You Have Back Pain
If you’re experiencing back pain, it’s important to address it early to prevent it from worsening. If the pain is manageable and not severe, start by avoiding activities that strain your back, applying heat or ice for relief, and incorporating gentle stretches to ease tension, if comfortable. Most back pain will go away on its own within a few days to a few weeks.
However, if the pain persists, worsens or affects your daily activities, it may be a sign of an underlying condition that requires medical attention. A rheumatologist can assess your symptoms, aim to identify the root cause, and recommend the best treatment plan.
Book a consultation with Dr. Naveen Bhadauria to get expert advice and take the first step towards lasting relief. Call 020 7126 7264 or visit our contact page.
Article by Dr. Naveen Bhadauria
