To avoid back pain in daily life, maintain good posture while sitting and standing, lift objects by bending your knees (not your waist), stay active with regular exercise and stretching, use a supportive mattress and pillow for proper sleep, maintain a healthy weight, and take short breaks from long sitting hours.
• Maintain a healthy weight to reduce stress on your spine and joints.
• Avoid sudden weight gain by choosing mindful eating habits.
• Avoid sitting too long: Take short breaks every 30–45 minutes to stretch.
• Use a supportive chair: Choose one with lumbar support for long sitting hours.
• Quit smoking—nicotine weakens spinal tissues and reduces blood flow.
• Limit alcohol consumption to protect bone and muscle health.
• Reduce excessive screen time and take posture breaks.
• Maintain a healthy weight to reduce pressure on your back.
• Stay hydrated for healthy spinal discs.
• Reduce stress—yoga, meditation, or deep breathing can relax tight muscles.
Sleep Smart
• Choose the Right Mattress & Pillow
• Medium-firm mattress supports your spine better than very soft or very hard ones.
• Pillow height matters – it should keep your neck aligned with your spine (not too high or too flat).
• Replace your mattress every 7–10 years if it loses support.
Best Sleeping Positions
On your back: Place a pillow under your knees to reduce lower back stress.
On your side: Keep a pillow between your knees to align your hips and spine.
Avoid stomach sleeping: It twists your neck and stresses your back.
• Stretch gently before bed to relax muscles.
• Keep your sleep area cool, dark, and quiet.
• Stick to a regular sleep schedule for better rest.
• Using too many pillows under your head.
• Sleeping on a sagging mattress.
• Falling asleep sitting in awkward positions (like on the couch or desk).
A restful night's sleep is accompanied by increased energy in the morning.
