Preventing Back Pain: 5 Daily Habits You Need to Know

Preventing Back Pain: 5 Daily Habits You Need to Know

Back pain is a common problem that affects many adults worldwide. The pain can range from mild discomfort to chronic pain that can interfere with daily activities. Although back pain is a common problem, many are unaware that an individual’s daily habits can affect how much your back hurts and how healthy your spine is. Therefore, it is important to incorporate a few simple daily habits into your routine to help prevent back pain.

Read on as we discuss the five daily habits that can help prevent back pain and keep your spine healthy.

1. Practice good posture

Practising good posture is one of the most important habits for preventing back pain. Having good posture while working can also help you prevent “tech neck”. Slouching and hunching over can put stress on your spine and cause pain. Instead, sit up straight with your shoulders back and your feet flat on the ground.

If you work at a desk, adjust your chair and computer screen so that you can maintain good posture throughout the day. When standing, distribute your weight evenly on both feet and keep your knees slightly bent. By practising good posture, you can reduce strain on your back and prevent pain.

2. Exercise regularly

Regular exercise is essential for maintaining a healthy back. Exercise can help strengthen your back and abdomen muscles, providing support for your spine. It can also improve flexibility and mobility, reducing the risk of injury.

Try incorporating exercises that target your back and core muscles, such as planks, bridges, and bird dogs. Aim to exercise for at least 30 minutes a day, five days a week, to keep your back healthy and strong.

3. Lift objects carefully

Lifting heavy objects incorrectly can cause back pain and injury. This is especially important to note if your job involves carrying heavy objects on a daily basis. When lifting objects, bend your knees and keep your back straight. Use your legs to lift the object, not your back. Hold the object close to your body and avoid twisting or turning while lifting. If an object is too heavy to lift on your own, ask for help or use a lifting aid. You can reduce the risk of back pain and injury by lifting objects carefully.

4. Stay hydrated

Many might not be aware of this, but staying hydrated is important for many aspects of your health, including your back. Your spine needs water to maintain its flexibility and cushioning. When dehydrated, the discs in your spine can become dry and less pliable, leading to pain.

Aim to drink at least eight glasses of water a day or more if you’re exercising or in a hot climate. You can also eat foods with high water content, such as watermelon, cucumber, and celery, to help you stay hydrated. By staying hydrated, you can keep your spine healthy and reduce the risk of back pain.

5. Take breaks

Sitting or standing for long periods of time can put strain on your back and cause pain. Taking breaks can help to alleviate this strain and prevent pain. It is advisable to take regular breaks to stand up, stretch and walk around if you work at a desk. If you stand for long periods, take breaks to sit down and rest. By taking breaks, you can reduce the risk of back pain and improve your overall comfort.


Preventing back pain is all about developing healthy habits. Incorporating these habits into your daily routine can help you maintain a healthy spine and improve your overall quality of life. If you still face back pains despite carrying out these daily habits, consider seeking help from a professional pain management specialist who can help you manage your pain.

At Pain SG, our team of professionals can help you manage your back pain. We also specialise in treating and managing various pain-related conditions such as neck and shoulder pain, heel pain, ankle pain management, and more.

To learn more about our services, send your queries to or call us for an appointment today.