Back pain is one of the most common reasons people struggle with sleep, focus, and daily routine. The good news is that many cases improve when you follow simple, consistent habits and the right movement plan.

1. Fix your sitting posture
   Keep your feet flat, shoulders relaxed, and screen at eye level. Avoid slouching for long hours. Take a short standing break every 30 to 40 minutes.

2. Start with gentle mobility
   Stiffness makes pain feel worse. Light stretches for hips and lower back can reduce tension and improve movement. Keep it slow and pain free.

3. Strengthen your core properly
   Core strength supports your spine. A physiotherapist usually focuses on deep core muscles instead of heavy exercises. The goal is stability, not strain.

4. Use heat or cold the right way
   Use cold for fresh pain or inflammation and heat for tightness and muscle spasm. If you are unsure, start with gentle heat for 10 to 15 minutes.

5. Improve your walking routine
   A daily walk improves blood flow, reduces stiffness, and supports recovery. Start small, stay consistent, and increase gradually.

6. Lift safely
   When picking something up, bend your knees, keep the object close, and avoid twisting. Small changes in lifting technique can prevent repeated flare ups.

7. Know when to get a professional assessment
   If pain is recurring, spreading to the leg, or affecting sleep, it is a good time to consult a physiotherapist. A tailored plan helps you recover faster and reduces the chances of future episodes.

If you want a structured recovery plan, our physiotherapy team can assess the root cause and guide you with safe exercises, posture training, and hands on treatment when required.