Daily Stretching and Walking To Prevent Low Back Pain

Seth Lott
Oct 16
2 min read

Low back pain can be a real hindrance, but there are simple daily habits that can help keep it at bay. By taking a few minutes to stretch every hour during your workday, you can significantly enhance your spinal health and prevent discomfort (remember your spine needs movement to be healthy). A relaxing evening walk after dinner not only boosts your mood but also contributes to the prevention of low back pain by keeping your muscles active. Incorporating a healthy diet, free from sodas and ultra-processed foods, alongside increased water intake, supports overall well-being and helps maintain a pain-free back.

Benefits of Daily Stretching

Regular stretching can work wonders for your spinal health. It improves flexibility, increases blood flow to your muscles, and helps maintain proper posture, which contribute significantly to the prevention of low back pain.

Stretching will also reduce muscle tension, which is often a primary cause of back pain/discomfort. But by keeping your muscles loose and limber, you're less likely to injure yourself during everyday activities.

Moreover, daily stretching can enhance your range of motion and increase mobility, further protecting you from potential pain or injury.

Office Ergonomics and Movement

Proper office ergonomics and regular movement are essential for maintaining spinal health, especially for those who spend long periods sitting at a desk.

To improve your office ergonomics:

Adjust your chair height so your feet rest flat on the floor.
Position your computer monitor at eye level to avoid neck strain.
Use a keyboard tray to keep your arms at a 90-degree angle while typing.

Incorporating movement into your workday is equally important. Try to stand up and stretch every hour, or take short walks around your office. These brief breaks can help alleviate muscle tension and promote better circulation.

Remember, even small changes in your daily routine can make a big difference in preventing low back pain. As UC Davis Health suggests, simple lifestyle adjustments can significantly improve your back health.