Back Pain Prevention & Relief Checklist

19 items · Health · Easy difficulty · 20 min

Quick daily steps to prevent and relieve back pain.

• 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.

Printed from TickYouOff — the interactive version tracks your progress and can be shared with others.