5 Simple Daily Habits to Prevent Lower Back Pain – Physiotherapist-Approved Tips

Written By Chee .

Lower back pain is one of the most common issues adults face — often caused by long hours of sitting, poor posture, amongst other factors. The good news? Most cases of back pain can be prevented by making small adjustments to your daily routine.

Here are five simple daily habits that physiotherapists recommend to keep your back strong, mobile, and pain-free.

 
Office worker stretching at desk to prevent lower back pain and improve posture – Good Vibes Physio Kuluin

1.Move Every 30-45 Minutes

Sitting for long periods can put pressure strain on your back and hips. Make it a habit to stand up and move or walk every 30 minutes — even for just a minute or two.

Pro tip:
Set a timer or use a smartwatch reminder to get moving. Over time, these micro-breaks compound over time, reduce stiffness and tightness in your back.

 
People doing core strengthening exercises with medicine balls to prevent lower back pain and improve posture – Good Vibes Physio Kuluin

2. Strengthen Your Core Muscles

Your core isn’t just your abs — it includes your back, hips, and pelvis muscles. A strong core can support your spine and reduce strain on your lower back.

Try adding these to your daily routine:

  • Pelvic tilts (gentle spine mobility)

  • Bird-dogs (core + back activation)

  • Planks (static core stability)

 
Woman sitting with correct posture at desk to prevent lower back pain while working – Good Vibes Physio Kuluin

3. Watch Your Posture

Poor posture — especially screen time — is a leading cause of chronic back ache and discomfort.

 ✅ Aim to keep your screen at eye level
✅ Sit in a comfortable position (but also change positions - see tip 1!)
✅ Avoid slouching or leaning to one side for too long

Quick reset: 

✅ Roll your shoulders back and take a deep breath. 
✅ Stretch your neck side to to side (lateral flexion)
✅ Turn and twist your spine to look over your shoulder

 
Man lifting a box with proper posture to prevent lower back pain and injury – Good Vibes Physio Kuluin

4. Lift Smart not Hard

Whether it’s groceries, kids, or gym weights — lifting can be a major trigger for back pain.
If it’s too heavy, ask for help, split it into manageable chunks and minimise awkward positions when you can.

Physio tip:
Lifting isn’t harmful to your back, you just need to work your way up to it. If you’re concerned - reach out to a physiotherapist.

 
Woman doing gentle lower back stretch at home to relieve tension and prevent lower back pain – Good Vibes Physio Kuluin

5. Stretch Before and After the Day

Start and end your day with gentle stretches for your hips, hamstrings, and lower back.
Even 5 minutes of stretching helps release tension and keeps your spine mobile.

Try:

  • Knee-to-chest stretch

  • Cat-cow

  • Child’s pose

  • Thread the needle

  • Lumbar knee rocks

 

Preventing lower back pain doesn’t require drastic changes — just consistency.

By moving often, strengthening your core, maintaining good posture, and stretching daily, you can keep your spine healthy and pain-free for the long term.

If you’re already dealing with stiffness or discomfort, a physiotherapy session can help identify the root cause and guide you toward the right exercises for your body.

Chee .
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