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Statistics show that around 80% of the UK population experiences back pain at some point in their lives, and it’s particularly common later in life. If left unchecked, back pain can be debilitating and significantly impact daily life.
However, while common, back pain doesn’t have to be inevitable. Luckily, research has identified several factors that can help prevent and reduce back pain – many of which can be added to your daily routine.
With that said, here are nine daily habits to help you avoid back pain.
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1. Sleep with a pillow underneath your knees
Many people find sleeping with a pillow underneath their knees helps prevent back pain, and research supports this.
Studies show that having a pillow under your knees helps maintain the natural curve of your lower back – reducing stress on your spine and back muscles. Other research has found it can relieve lower back pressure, improve circulation, and reduce swelling.
If you sleep on your side, try placing a pillow between your knees or thighs for a similar effect.
For further reading, our sleep and fatigue section has information on everything from the best and worst sleeping positions to sleeping better with arthritis.
2. Work on strengthening your core
Strengthening your core can make a world of difference in preventing back pain.
When core muscles are weak, the body relies more on surrounding structures, including ligaments (the tissue that connects bones) and spinal bones or discs, for stability. This can result in pain.
In turn, strengthening your core can take pressure off your back and spinal discs. It can also increase spinal support, improve balance, and help correct posture.
This study found that core exercises may be more effective than general exercise in reducing pain and improving movement in people with chronic lower back pain. Another study found core stabilisation exercises were more effective than routine physical therapy exercises in improving chronic non-specific lower back pain.
According to experts, some of the best exercises for core strengthening include planking, glute bridges, and bird dog. Check out these six exercises to strengthen your lower back and core muscles from PostureFlow to get started.
3. Up your calcium and vitamin D intake
Calcium and vitamin D are essential for bone health. Over 99% of the body’s calcium is found in bones, and it forms a key part of their structure. Vitamin D helps the gut absorb calcium, store it in skeletal tissue, and regulate the production of cells used to build and maintain bones.
As a result, research suggests that deficiencies in calcium and vitamin D can weaken bones, including the spine, and increase the risk of back pain.
In this study, the severity of lower back pain grew in people with vitamin D deficiency, while another study suggested that increasing vitamin D intake may improve back pain in overweight and obese people.
More generally, getting enough calcium and vitamin D is also key to reducing the risk of osteoporosis, which can cause back pain.
For ideas on how to up your intake, check out our articles: Everything you need to know about calcium and What is vitamin D and why do we need it to stay healthy?
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4. Consider your shoes
Back pain can be traced to many sources, but one thing you might not have considered is the impact of shoes. However, research shows that footwear choices can contribute to back pain in several ways.
Generally speaking, experts advise avoiding shoes that are too tight, loose, unsupportive, or uncomfortable in any way.
Unsupportive shoes or those that place too much pressure on one area of the foot can cause spine misalignment, leading to muscle stiffness and neck and back pain. Thin soles increase the impact of your feet hitting the ground, and shoes that don’t fit properly can cause you to walk unnaturally, alter your body’s alignment, and increase the risk of pain.
While low-heeled shoes are generally better for your back, experts recommend not going too low. This is because flats, flip-flops, and other zero-arch shoes that mimic walking barefoot can cause your pelvis to rotate differently and increase the likelihood of back pain.
Research shows that properly designed shoes with cushioning and arch support are best for back pain. Prescription shoes made specifically for the wearer may be particularly beneficial. In this study, when patients wore prescription shoe orthotics for six weeks, their back pain significantly improved.
For further reading, check out this guide to the best and worst shoes for back pain from Everyday Health.
5. Work on your posture
Research shows that good posture is important for preventing injury, discomfort, and the development of chronic pain. Good posture is all about neutral alignment of the spine, which reduces strain on surrounding muscles, ligaments, and intervertebral discs.
Posture is always important, but if you spend a chunk of your day at a desk, you might have concerns about how you’re sitting.
Sitting for long periods places extra pressure on your lower back discs, muscles, and joints, which can trigger pain. In fact, research shows that pressure within lower back discs is around 30% higher when in a seated position, compared to a standing one. As a result, in this study, sitting at a desk for 4.5 hours was associated with increased lower back muscle stiffness.
Luckily, there are ways to prevent back pain caused by sitting, including scheduling regular breaks and adjusting your chair. Check out this guide to reducing back pain when sitting from UCLA Health to learn more. Or, for more general tips, check out our article: 5 exercises to help improve posture.
6. Get regular exercise
Research has found that regular exercise can help reduce back pain flare-ups by almost 50%.
In particular, studies suggest that exercises like Pilates, Tai Chi, yoga, and walking may be the most beneficial. This study found Pilates was 93% likely to reduce pain and, in another study, participants with acute lower back pain noted significantly reduced pain after a single session of treadmill walking.
Whether you’re scheduling time for exercise or not, research has noted the importance of regular movement and avoiding prolonged sitting. So, try to stand up and move at least once an hour.
If you’re looking for a place to start, you’ll find a collection of exercise guides in our fitness and exercise section.
Note: It’s important to check with your doctor before adding any new exercises to your routine if you have a specific back injury or other spinal condition.
7. Take steps to quit smoking
We all know smoking is bad for health, but we might not immediately consider its potential role in back pain.
Smoking is shown to be a significant risk factor for degenerative spinal disease, particularly lumbar-focused conditions. Nicotine has also been found to cause intervertebral discs to lose their elasticity. Over time, this can lead to disc degeneration, a common cause of back pain.
Smoking also increases inflammation throughout the body, slows the healing process, and can impair our ability to absorb calcium, which is key to bone health.
If you’d like some support and guidance for quitting smoking, check out our article: 7 tips for quitting smoking.
8. Avoid carrying heavy objects and practise the correct lifting technique
It might sound obvious, but multiple studies have found that carrying heavy objects can increase the risk of back pain.
This study found that people who frequently handled heavy loads were 40% more likely to suffer from back disorders than those who never handled heavy loads. Another study found that the risk of lower back pain and disability increased with the weight, frequency, and duration of load carrying.
For this reason, it’s best to avoid lifting heavy objects when you can. If this isn’t possible – for example, if your work involves lifting – it’s worth considering your lifting technique.
Improper lifting techniques can cause acute back injuries and more serious long-term concerns, such as a herniated disc. Lifting properly can help you avoid straining lower back muscles and compressing spinal discs.
Some of the most important things to consider are keeping your feet shoulder-width apart for a strong base, squatting rather than bending, and maintaining good posture. Check out Worksafe UK’s guide to proper lifting technique for more guidance.
Worried about accessing the NHS care you need?
83% of Rest Less members are worried about accessing the healthcare they need on the NHS#, making fast access to treatment more important than ever.
HMCA private medical cover offers affordable, flexible plans, with 90% of members saving money when they switch. Enjoy peace of mind. Join today and get £150 off your subscription.
#Data from over 1,000 Rest Less members surveyed in 2025
^Data from HMCA members who joined between 01/01/25 and 30/06/25
9. Add stretching into your routine
Studies show that stretching is an important part of treating and preventing back pain – and there are several reasons why.
The spine consists of a series of interlocking bones (vertebrae) with cushions (discs) in between, and facet joints that allow the spine to bend and twist. This complex structure relies on the support of surrounding muscles to function properly. If muscles become tight, they shorten, become less flexible, and are unable to offer as much support, which can result in lower back pain.
According to experts, tight muscles can also pull on other body structures. For example, tight hamstrings can pull the pelvis down. And, with the pelvis connected to the lower back, this can also contribute to pain.
Adding stretching to your routine can help promote harmony among muscles, bones, and joints by improving flexibility and blood flow, relieving muscle tension, and promoting relaxation. Stretching has also been found to help reduce the frequency of injuries.
For maximum benefits, it’s best to stretch regularly – a few times a week or every day. Check out these stretches for lower back pain from Harvard Health for ideas on how to get started. Our article, 6 tips for improving and maintaining flexibility as you age, might also be worth a read.
Note: If you experience new or sudden back pain, it’s important not to stretch, as it could be an injury, such as a muscle strain. Experts advise going easy on your back for a few days or contacting your GP if the pain persists.
Final thoughts…
Back pain is incredibly common and, if left untreated, can significantly impact quality of life. Luckily, there are several ways to help reduce and manage it.
For further reading, head over to our general health section. Here, you’ll find information on everything from bone health to important health checks for over-50s.
What steps have you taken to prevent back pain? Do you have any other tips that you’d like to share? We’re interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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