Reviewed by Dr. Dean Younker, D.C. · Published 2026
1. Move often, not just intensely
The spine tolerates variety better than it tolerates stillness. A short walk every hour or two during a long workday is generally easier on the low back than one long workout that follows eight uninterrupted hours in a chair.
2. Pay attention to how you sleep
Sleeping positions that keep the neck roughly in line with the rest of the spine tend to be the most comfortable, on your back with a supportive pillow, or on your side with the pillow filling the space between your ear and shoulder. If you wake with neck pain most mornings, your setup is worth discussing.
3. Lift with your legs and keep the load close
Distance multiplies load. Holding an object close to your body, hinging at the hips and knees, and turning with your feet rather than twisting your spine all reduce the demand on the low back.
4. Set up the space you use most
Screen near eye level, elbows near your sides, feet supported. A workstation you sit at every day is worth ten minutes of adjustment, whether it is a desk, a truck cab, or a kitchen table.
5. Drink water and eat like it matters
Hydration and nutrition are not a treatment for back pain, but they are part of how well the body recovers from anything. Dr. Younker will discuss nutritional questions during your consultation when they are relevant to what brought you in.
This article is general education and is not medical advice for your situation. To discuss what applies to you, request an appointment.