Eight Simple Habits That Help Prevent Back Pain

Back Pain: A Growing Healthcare Concern in Pakistan

Back pain affects millions worldwide and has become a growing concern in Pakistan’s healthcare landscape. According to the World Health Organization, over 600 million adults experience back pain — making it the leading cause of disability globally.

In Pakistan, lifestyle factors such as long working hours, poor posture, and limited physical activity are major contributors. But experts say that with a few consistent habits, most cases of back pain can be prevented before they turn serious.

Prevention Over Treatment

London-based spinal specialist Dr. David Baxter, a consultant in complex spinal surgery, believes that most back problems can be avoided with early intervention.

“The majority of spinal conditions I treat are preventable,” says Dr. Baxter. “We shouldn’t wait until our back hurts — prevention is the best defence.”

Here are eight simple habits he recommends for long-term spinal health.

1. Stay Active

The old advice of complete bed rest for back pain is outdated. Movement keeps the spine flexible and strong. Dr. Baxter encourages gentle daily activity such as walking, stretching, or yoga.

2. Prioritize Quality Sleep

Deep, restorative sleep allows the body to repair itself. A supportive mattress and proper sleep posture can make a major difference in spinal health.

3. Stay Hydrated

The discs between your spinal bones are made up of about 80% water. Dehydration can make them stiff and more prone to damage. Aim for at least 3 litres of water daily.

4. Stretch and Mobilize

A few minutes of stretching every morning maintains flexibility and mobility. Neck rotations, cat-cow stretches, and glute bridges are highly effective.

5. Get Morning Sunlight

Morning sunlight provides Vitamin D — essential for bone and spinal strength. In Pakistan, where deficiency is common, daily sunlight is a free medicine.

6. Support Gut Health

A healthy gut reduces inflammation. Include probiotic-rich foods like yoghurt, kefir, fruits, and kimchi in your daily diet.

7. Avoid Long Sitting Periods

Too much sitting strains the spine. Take short breaks every 20–30 minutes, use a standing desk if possible, and maintain posture awareness.

8. Manage Stress and Recovery

Chronic stress tightens muscles and worsens pain. Deep breathing, meditation, sauna sessions, and light exercise all help reduce tension.

A Simple Approach to Better Spinal Health

Back pain doesn’t have to be an inevitable part of life. Consistent movement, hydration, balanced nutrition, and mindful rest form the foundation of spinal health.

Reference: Medical News Pakistan – Eight Habits to Prevent Back Pain