It’s no surprise that low back pain is one of the most common complaints we see as physios. In fact, up to 80% of the population will experience back pain at some stage in their life. This may range from a dull ache that doesn’t interfere too much with your life to pain so severe that you cannot move. As we hear time and time again:
Prevention is better than a cure
So to help keep your spine happy and healthy, we have put together 5 habits you can adopt today.

1.’Reverse the curve’ regularly

With our increasingly sedentary lifestyles, our low backs spend much more time in a ‘c’ curve: To help maintain your spinal mobility, you should frequently aim to ‘reverse the curve’ by extending your back. Aim to do at least 10x twice per day, but even more frequently if you are feeling stiff. standingesxtensionbetter

2. Pay attention to your spinal position

When sitting  Use a lumbar support and avoid soft coucposturehes you can slump in When standing  Wear supportive shoes When liftinglifting Stretch backwards (as above) before and after you lift and use good lifting technique by maintaining a neutral spine

3. Brace your muscles

Brace to support your back by gently drawing in your lower abdominals BEFORE you lift, push, pull or do anything that requires exertion.

4. Increase your level of activity

This is especially important if you work at a desk or spend a lot of time sitting. Increasing the amount you move through the day can help significantly in reducing your risk of injury. Exercise like walking, swimming or Pilates/yoga are all great options.

5. Listen to your body

Recognise the ‘Warning signs’ These might include:
  • Stiffness after you’ve been sitting or first thing in the morning
  • Occasional twinge of pain with movement
Manage your pain/stiffness early
  • Avoid prolonged sitting
  • Lie down to rest; don’t sit
  • Continue to gently move/exercise and use heat if it helps
Lumbar rotationsLumbar rotation stretchLumbar extension hands


If after 24 hours your pain is not significantly improved, call your physio! Effective early management is key.

* GLOW’s Physios are experts at treating acute low back pain. We will come to you, treat you at home and have you feeling back to normal in no time.*

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