5 habits to improve low back pain

Low back pain is one of the most common and debilitating conditions affecting people in the UK today. According to data from Arthritis Research UK, approximately 9 million individuals in England alone experience back pain, with over 5.5 million of those cases being considered severe. It's a growing concern that’s not just uncomfortable—it’s the leading cause of disability across the nation. While some cases may require more in-depth treatment, many people can experience significant relief by adopting simple daily habits that support spinal health.

Here are 5 practical habits you can incorporate into your daily routine to help manage or reduce low back pain:

1. Take Regular Walks and Breaks from Sitting

Prolonged sitting, whether at a desk or while commuting, places excessive pressure on the lumbar spine and tightens the hip flexors. Taking short walking breaks every 30–60 minutes can relieve this pressure and improve circulation to the lower back. Even a few minutes of movement helps reset posture and reduces stiffness.

2. Incorporate the Cat-Camel Stretch

This simple spinal mobility exercise gently moves the spine through flexion and extension, helping to reduce stiffness and increase flexibility. Start on all fours, slowly arch your back toward the ceiling (cat), then dip it toward the floor while lifting your head and tailbone (camel). Perform this for 10–15 repetitions in a smooth, controlled manner.

3. Practice Supine Pelvic Tilts

Pelvic tilts done while lying on your back help strengthen the deep core muscles that support the spine. Lie down with knees bent and feet flat on the floor. Gently tilt your pelvis to flatten the curve of your lower back against the floor, then return to neutral. Repeat this movement 10–15 times to build strength and control.

4. Use a Chair with Proper Lumbar Support

If you spend a large part of your day sitting, invest in an ergonomic office chair with good lumbar support. A chair that maintains the natural curve of your lower back can significantly reduce stress on the spine. Adding a lumbar cushion to an existing chair can also help support better posture.

5. Sleep on a Supportive Mattress

The quality of your mattress can greatly affect your spinal alignment during sleep. A mattress that is too soft may cause the spine to sag, while one that is too firm may create pressure points. Aim for a medium-firm mattress that supports the natural curve of your spine and allows for restful, uninterrupted sleep.

Final Thoughts

By consistently incorporating these five habits into your daily life, you can help reduce the risk of low back pain or manage existing discomfort more effectively. Prevention is key, and small changes often make the biggest difference.

If you’re experiencing ongoing back pain or want professional guidance tailored to your spine, MDemetriou Chiropractic in London is here to help. Book an appointment with us and experience how expert chiropractic care can support your journey toward a pain-free, healthier life.