Foundational Rehab
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Prevention2026-03-09•6 min read

Back Pain Prevention: Daily Habits for a Healthy Spine

Preventing Back Pain

Most back pain is preventable with proper habits.

Daily Habits

Movement

  • Don't sit for more than 30-60 minutes
  • Walk daily
  • Maintain activity

    • Posture

  • Neutral spine when sitting
  • Change positions frequently
  • Avoid prolonged slouching

    • Lifting

  • Bend knees, not back
  • Keep load close to body
  • Don't twist while lifting

    • Sleep

  • Supportive mattress
  • Proper pillow height
  • Good sleep position

    • Exercise for Prevention

    Core Strength

  • Dead bugs
  • Bird dogs
  • Planks
  • Bridges

    • Hip Mobility

  • Hip flexor stretches
  • Hip rotation work

    • Back Mobility

  • Cat-cow
  • Thoracic rotation

    • Workplace Setup

  • Monitor at eye level
  • Chair supports low back
  • Feet flat on floor
  • Frequent movement breaks

    • Warning Signs

    See a professional if:

  • Pain persists beyond 2 weeks
  • Numbness or weakness
  • Affects daily function

    • The Bottom Line

    Back pain prevention:

    1. Move regularly — Sitting is the enemy

    2. Strengthen core — Support your spine

    3. Lift properly — Protect during tasks

    4. Sleep well — Recovery matters

    5. Act early — Address issues before they worsen

    Foundational Rehab emphasizes prevention.

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