Your spine is central to your overall mobility and quality of life. By adopting healthy habits and addressing small issues early, you can prevent long-term discomfort and serious complications. Ongoing or recurring back pain isn’t something to brush off, as it could be a sign of an underlying problem. Getting checked early can prevent the condition from worsening. Treatment may include posture changes, medication, or physiotherapy to get you back on track.
No matter your routine, these simple tips can help protect your back.
Maintain Good Posture
Sitting or standing with poor posture places unnecessary stress on your spine. Sit upright with your shoulders back and your feet flat on the floor. When standing, keep your weight balanced on both feet and avoid slouching or leaning to one side.
Adjust Your Workspace
If you work at a desk, ensure your chair and screen are ergonomically positioned. Your monitor should be at eye level, and your lower back should be supported. Use a chair with lumbar support, and keep your keyboard and mouse within easy reach to avoid strain.
Lift Properly
When lifting heavy objects, bend at your knees, not your waist. Keep the object close to your body, engage your core, and lift using your legs. Never twist your spine while lifting, and ask for help if something is too heavy.
Stay Active
Regular physical activity strengthens the muscles that support your spine, including your core, hips, and back. Try walking, swimming, yoga, or stretching exercises to improve flexibility and reduce stiffness.
Maintain a Healthy Weight
Carrying extra weight, especially around your belly, puts added strain on your spine and lower back. Staying active and eating a balanced diet can ease pressure on your back and help prevent future pain.
Sleep the Right Way
How you sleep plays a significant role in back health. A medium-firm mattress helps keep your spine correctly aligned. Try sleeping on your side with a pillow between your knees, or on your back with a pillow under your knees to ease lower back pressure.
Strengthen Your Core
A strong core provides essential support to your spine and prevents injury. Incorporate exercises such as planks, bridges, or Pilates to build abdominal and lower back strength.
Take Breaks from Sitting
Sitting for too long can tighten hip flexors and weaken your back muscles. Set reminders to stand, stretch, and walk around every 30–60 minutes, especially during work hours or extended travel.
Wear Supportive Shoes
Your footwear affects your posture and spinal alignment. Choose shoes that offer good arch support and cushioning. Avoid high heels or flat-soled shoes that lack support, especially for prolonged walking or standing.
When to Seek Help
Back pain accompanied by numbness, tingling, leg weakness, or bladder issues requires urgent medical evaluation. If your discomfort affects daily activities or worsens over time, don’t delay getting checked by a healthcare professional.
Your spine supports your entire body, so it deserves your daily attention. From posture and movement to sleep and stress, small changes can make a big difference. With access to GP consultations, specialist referrals, and diagnostic services, Affinity Health helps members manage back issues proactively. The Day-to-Day Plan also covers in-room procedures, medication, and radiology services, making it easier for families to prioritise spinal and musculoskeletal health without high out-of-pocket costs.
