Back pain can sneak into your life in the most ordinary ways — sitting too long, carrying groceries, or even the way you sleep. The good news? You don’t need complicated routines to feel better. With a few simple adjustments, you can relieve discomfort and prevent further strain.

Here are 5 quick fixes for everyday back pain that you can start practicing today.

1. Adjust Your Chair Height

If your knees sit higher than your hips, you’re putting unnecessary pressure on your lower back. Adjust your chair so your knees are level with your hips, and keep both feet flat on the floor. This small tweak helps maintain proper posture and prevents slouching during long sitting hours.

2. Use a Lumbar Pillow

Your spine has a natural curve, and sitting in flat-backed chairs can erase it, leading to stiffness. A lumbar pillow (or even a rolled-up towel) placed at your lower back supports that curve, reducing tension and keeping your spine aligned.

3. Take Micro-Breaks Every 30 Minutes

Sitting for hours without moving is one of the worst things you can do for your back. Set a timer to stand, stretch, or walk around every 30 minutes. Even one to two minutes of movement boosts circulation and eases pressure on your spine.

4. Balance Heavy Loads

Carrying a heavy bag or groceries on one side may not feel like a big deal, but over time it strains your muscles unevenly. Instead, split the load between both hands or use a backpack to distribute the weight more evenly.

5. Sleep With a Pillow Between Your Knees

Side sleepers often wake up with sore hips or a stiff back. Placing a pillow between your knees keeps your spine in a neutral position, reducing pressure on your lower back. If you sleep on your back, try putting a pillow under your knees for added support.

Final Thoughts

Back pain doesn’t always require dramatic changes or medical intervention — sometimes, it’s the little things that make the biggest difference. By adjusting your chair, using lumbar support, taking breaks, balancing loads, and improving your sleep posture, you can keep discomfort at bay.

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