Avoid prolonged sitting.
Sitting may feel comfortable, especially when working at a computer or watching a show, but it actually puts significant strain on your spine. The lower back suffers the most — muscles weaken, blood circulation is disrupted, and over time, pain, stiffness, and even pinched nerves can develop. The problem is that you often don’t notice how quickly an hour passes — especially during work, studying, or driving. However, it’s crucial to change your body position at least every 30–40 minutes. Even brief activity — standing up, walking, stretching — helps your muscles “reset.” For instance, if you work in an office or from home, you can set a timer or use a fitness tracker to remind you to move. At home, try standing during commercial breaks on TV or doing a few squats while waiting for your tea to brew.
Consult specialists regularly.
One of the most important steps to a healthy back is responding promptly to your body’s signals and consulting specialists regularly. People often try to “tough it out” or rely on temporary relief with creams or painkillers, not realizing that such self-treatment only masks the problem. The real cause of back pain could be much more serious. Back pain can be a sign of chronic conditions that require not only examination but also systematic treatment. These include osteochondrosis, osteoarthritis, sciatica, herniated discs, arthritis, or myofascial syndrome. In such cases, you cannot do without drugs, these can be anti-inflammatory drugs, such as Brufen, Felden Flash. For local pain relief and inflammation reduction, topical gels and ointments such as Algesal or Nise Gel are commonly used. It’s also important to undergo regular preventive check-ups, even when symptoms seem to subside. If you lead a sedentary lifestyle or, conversely, perform heavy physical work, you should see a neurologist, orthopedist, or physiotherapist from time to time. Regular massages, posture checks, and personalized exercises all contribute to spine health and help prevent flare-ups of chronic conditions.
Avoid stress.
At first glance, emotions and physical pain may seem unrelated. But in fact, the body is very sensitive to psycho-emotional stress. When you’re under pressure — from work, personal issues, or daily anxiety — your muscles (especially in the neck, shoulders, and lower back) instinctively tense up. If this tension persists, muscles become fatigued, spasms occur, blood flow is reduced, and pain develops. Chronic stress also affects sleep quality, which prevents muscles from fully recovering at night. To prevent this, it’s important to incorporate simple anti-stress habits into your daily life. For example, daily walks in the fresh air, deep breathing, morning stretches, calming hobbies, or short meditations before bed. If you feel that emotional stress is building up, don’t hesitate to see a psychologist or psychotherapist. This is as important as a visit to a massage therapist or neurologist.
Laugh more often.
One of the easiest—and most enjoyable—ways to support spinal health is to laugh more. Laughter has a powerful positive impact on the body, particularly on the spine and the surrounding muscles. When you laugh, the deep abdominal muscles are activated, circulation improves, and muscle tension in the back decreases. Laughter acts like a natural form of exercise—it helps you relax, reduces stress levels, and therefore lowers the risk of pain caused by emotional overload. Additionally, during joyful moments, the level of stress hormones in the body drops, which often helps reduce muscle spasms and tension. For example, watching your favorite comedy, meeting friends or even watching a funny video during your lunch break can make a small but effective contribution to your physical well-being. This is especially helpful for those with a sedentary lifestyle: while laughter can’t replace physical activity, it does help relieve tension and boost your mood.