1. Maintain Good Posture

Poor posture is one of the leading causes of lower back pain. Whether you’re sitting, standing, or lying down, maintaining the correct posture reduces unnecessary strain on your spine.

• Sitting: Use an ergonomic chair and keep your lower back supported. Avoid slouching or hunching.
• Standing: Keep your shoulders relaxed and evenly distribute your weight on both feet.
• Sleeping: Sleep on a medium-firm mattress and use a pillow to support the natural curve of your spine.

Avoid prolonged sitting/ standing in one posture. Follow the 50:10 rule. For every 50 minutes spent in one posture, change your posture for the next 10 minutes.

2. Strengthen Your Core

Your core muscles play a vital role in stabilizing your spine. Weak core muscles can lead to poor posture and back pain. Regular low-impact exercises for your lower back will help in preventing as well as treating lower back pain

• Core Strengthening exercises
• Back Stabilisation exercises

Make these exercises a part of your routine to build a strong foundation for your spine.

3. Lift Objects Safely

Improper lifting techniques can strain your lower back and lead to injuries.

• Bend at your knees, not your waist.
• Keep the object close to your body.
• Avoid twisting your spine while lifting; instead, turn your whole body.
• If an object is too heavy, ask for help.

4. Stay Physically Active

Regular exercise helps keep your back muscles strong and flexible, reducing the risk of injuries.

• Low-impact activities like walking, swimming, or cycling improve spinal health without overloading your back.
• Stretch daily to maintain flexibility, especially for your lower back, hamstrings, and hip flexors.

5. Maintain a Healthy Weight

Excess body weight puts excessive strain on your lower back. A balanced diet and regular exercise can help you maintain a healthy weight, reducing the risk of back pain.

6. Use Proper Footwear

Your choice of footwear can significantly impact your lower back health. Supportive shoes with proper arch support can prevent back pain caused by misalignment. Avoid high heels for prolonged periods, as they can strain your back.

7. Take Breaks from Sitting

Prolonged sitting can put stress on your lower back. If you have a desk job:

• Stand and stretch every 50 minutes.
• Consider using a standing desk or an ergonomic chair.

8. Listen to Your Body

If you experience discomfort in your lower back, don’t ignore it. Pain can be a signal of an underlying issue. Rest, modify your activities, and consult a healthcare professional if the pain persists.

9. Avoid Smoking

Smoking reduces blood flow to the spine, which can delay healing and increase the risk of degenerative disc diseases. Quitting smoking improves overall spine health.

10. Consult a Spine Specialist 

If your lower back pain becomes persistent or severe, seeking professional care is essential. Specialists like Dr. Archit Goyal can provide expert diagnosis and treatment, whether through physical therapy, minimally invasive procedures, or other advanced interventions.