Morning
- Take 5 minutes to gently stretch (hips, hamstrings, shoulders).
- Do 2–3 simple strengthening exercises:
– 10 Bridges (glutes)
– 10 Bird-Dogs (core)
– 10 Bodyweight Squats (legs and hips) - Sit tall for breakfast – avoid slouching at the table.
During the Day
- Change position every 30–45 minutes (stand, walk, or stretch briefly).
- Stay hydrated – water helps keep muscles and discs healthy.
- If sitting at a desk:
– Feet flat on the floor.
– Hips and knees at 90°.
– Screen at eye level. - Use proper lifting technique if carrying or picking something up (bend knees, keep load close, avoid twisting).
- Walk for at least 20–30 minutes (can be broken into shorter walks).
Evening
Take a short mobility break (gentle stretches or yoga-style movements).
- Do one relaxing activity to reduce stress (reading, music, mindfulness, or breathing exercise).
- Check your sleep set-up:
– Pillow supports head/neck.
– Mattress is comfortable and supportive.
– Side sleepers: pillow between knees.
Weekly Extras
- Aim for at least 2 sessions of strength or resistance exercise (can be bodyweight or light weights).
- Do a recreational activity you enjoy that keeps you moving (gardening, swimming, dancing).
- Review progress – notice what makes your back feel better or worse.
Tip: Consistency is key. Small, regular actions each day build a stronger, more resilient back over time.
