✅ 1. Maintain Good Posture
- Sit straight with your back supported and feet flat on the floor.
- Avoid slouching or hunching, especially while using a phone or computer.
- Use a chair with lumbar support if sitting for long periods.
✅ 2. Lift Properly
- Bend at your knees, not your waist.
- Keep the object close to your body while lifting.
- Avoid twisting your back—pivot with your feet.
✅ 3. Stay Active & Stretch
- Do regular core-strengthening exercises (like planks and bridges).
- Incorporate stretching or yoga to maintain flexibility.
- Avoid prolonged sitting or standing—change positions often.
✅ 4. Maintain a Healthy Weight
- Extra weight puts strain on your spine and discs.
- Eat a balanced diet and stay active to reduce pressure on your back.
✅ 5. Avoid High-Impact Activities
- Repetitive bending, jumping, or heavy lifting can damage discs.
- Modify intense workouts or get guidance from a trained physiotherapist.
✅ 6. Sleep Smart
- Use a firm mattress that supports the natural curve of your spine.
- Sleep on your back or side, not your stomach.
- Place a pillow under your knees (back sleepers) or between legs (side sleepers).
✅ 7. Quit Smoking
- Smoking reduces blood flow to spinal discs, weakening them and increasing risk of injury.
✅ 8. Manage Stress
- Tension can lead to tight back muscles, increasing the risk of disc problems.
- Practice deep breathing, meditation, or other relaxation techniques.
