Back Pain Prevention & Relief Checklist

Check standing posture

Align ears over shoulders and hips; avoid slouching.

Check posture at your desk

Scan your setup and posture every hour.

Adjust chair height so knees are at 90°

Feet should rest flat on the floor or footrest.

Set monitor at eye level

Top of screen should be at or just below eye height.

Keep feet flat and support lower back

Use a lumbar roll or chair support if needed.

Take movement breaks every hour

Stand and walk 2–3 minutes to reduce stiffness.

Do a 10-minute core and mobility routine

Combine core activation with gentle mobility moves.

Perform bird-dog, 10 reps each side

Slowly extend opposite arm and leg; keep spine neutral.

Do glute bridges, 12 reps

Squeeze glutes at the top to engage hips and lower back.

Complete pelvic tilts, 10 reps

Use lower abs to flatten and release the lower back.

Stretch hamstrings and hip flexors

Hold each stretch 30 seconds per side to reduce tension.

Practice diaphragmatic breathing for 2 minutes

Breathe into the belly to relax core and reduce tension.

Use heat or ice for acute flare-ups

Ice first 48 hours for sharp pain; switch to heat after 48 hrs; 15–20 min.

Adjust sleep position and pillows

Back: pillow under knees. Side: pillow between knees for alignment.

Maintain a healthy weight

Aim for balanced diet and regular activity to reduce spinal load.

Wear supportive shoes during daily activities

Avoid flat, unsupportive footwear that alters posture.

Use safe lifting technique

Bend knees, keep load close, and avoid twisting when lifting.

Track pain levels and triggers in a simple log

Note activity, pain intensity, time, and improvements.

Seek medical advice for red-flag symptoms

See a clinician for severe weakness, numbness, fever, or bowel/bladder changes.