News

• 04 July, 2025
• Posted by: Bumrungrad International Hospital

Back pain is one of the leading causes of missed workdays and reduced mobility worldwide. But most back problems don’t begin with a sudden injury—they develop silently over time due to poor habits, weak support muscles, and spinal strain. The good news? You can take simple steps today to safeguard your spine for years to come. 

 

Know Your Spine: The Foundation of Movement 

The spine is a complex structure made up of: 

• Vertebrae: 24 small bones stacked vertically (plus 9 fused at the base), divided into cervical (neck), thoracic (upper back), lumbar (lower back), sacral, and coccygeal regions. 

• Intervertebral discs: Gel-like cushions that absorb shock between vertebrae. 

• Facet joints: Allow flexible movement and keep the spine aligned. 

• Spinal cord and nerves: Transmit messages between your brain and body. 

 

Any imbalance—muscular, structural, or neurological—can lead to pain, stiffness, or numbness. 

 

Everyday Habits to Prevent Back Pain 

1. Align your posture: 
Stand tall with shoulders back, ears aligned with shoulders, and pelvis neutral. When seated, avoid leaning forward or crossing legs. 

2. Activate deep core muscles: 
Strengthen not just abs, but also deep stabilisers like the transversus abdominis and multifidus, which support spinal alignment. 

3. Optimise your sleeping position: 
Sleep on your side or back with proper pillow support. Avoid sleeping on your stomach, which strains the lumbar spine. 

4. Stretch your hip flexors and hamstrings: 
Tight hips and legs pull on your lower back. Incorporate stretches to maintain flexibility. 

5. Stay hydrated: 
Discs need water to maintain their height and cushioning ability. Dehydration can speed up disc degeneration. 

6. Use proper body mechanics: 
When reaching, squatting, or twisting, engage your core and pivot your feet instead of rotating from the waist. 

7. Strengthen your glutes and back extensors: 
Weak gluteal muscles shift pressure to the lower back. Exercises like bird-dogs, clamshells, and supermans help rebalance support. 

8. Manage stress: 
Tension often accumulates in the neck, shoulders, and lower back. Mind-body practices like yoga or tai chi can release built-up tension. 

 

Expert Support When You Need It 

Chronic back pain or radiating leg symptoms may signal more complex spinal conditions. The Bumrungrad Spine Institute provides a multidisciplinary approach—from physiotherapy to minimally invasive spine surgery—to help you move freely and live fully. 

 

Book a consultation >>  

 

Provided by the Spine Institute at Bumrungrad International Hospital.