One of the most common health complaints of modern life, affecting students, professionals, homemakers, and even children is back pain. The major contributors that cause back pain are prolonged sitting, in correct posture , and lack of regular exercise. A few changes in our daily routine, right exercises and correct posture can be of good help to abate back pain.


Good Posture- Its importance


Posture is the position in which we hold our body while standing, sitting, or performing activities. A good posture is required to keep the bones and joints aligned, it can reduce strain on ligaments and muscles, and also prevents fatigue. Improper posture can cause imbalance of muscles, stiffness and eventually lead to chronic back pain.


Exercises for a Healthy Back


Exercising regularly is important to build strength, flexibility, and tenacity of the spine-supporting muscles. Some effective and safe exercises include:

• Core strengthening: Planks, pelvic tilts, and gentle abdominal exercises help sustain the spine.
• Stretching: Hamstring stretches, cat-cow stretch, and child’s pose mitigate stiffness and helps
• improve flexibility.
• Back extension exercises: Lying on the stomach and gently lifting the chest strengthens back muscles.
• Low-impact aerobic activity: Walking, swimming, or cycling improves blood flow and overall spinal health .
• Consistency is essential; even 15–20 minutes of daily practice can make a marked difference.

Correct Posture in Daily Life


A good posture is just not limited to exercises. It must be practiced throughout the day.

Sitting: Keep the back straight, shoulders relaxed, and feet flat on the ground. Avoid slouching or crossing legs for long periods. Use a chair with good lumbar support.

Standing: Distribute weight evenly on both feet, keep the chest open, and avoid leaning on one side.

Lifting objects: Bend at the knees, not the waist, and hold objects close to the body while lifting.

Sleeping: A medium-firm mattress and a pillow that supports the natural curve of the neck help maintain spinal alignment. Sleeping on the back or side is preferable to sleeping on the stomach.

Daily Habits That Help


Small lifestyle adjustments can reduce strain on the back:

• Take short breaks to stand and stretch if sitting for long hours.
• Use a laptop stand or place screens at eye level to prevent hunching.
• Engage in regular physical activity rather than remaining sedentary.
• Maintain a healthy weight to avoid extra pressure on the spine.

A Long-Term Investment in Health


Improving one's posture is not just about feeling confident. It is about maintaining spinal health. Back pain, if left neglected, can affect the quality of life. With simple corrective steps, one can prevent or reduce back pain without the need for medication.


Posture is a daily habit—it can either damage or protect our spine. By exercising regularly, practicing correct posture and good lifestyle choices, one can have a healthy spine as well as pain-free living.

(Dr Ranjith Unnikrishnan, Consultant, Orthopedic Spine Surgeon , KIMSHEALTH Trivandrum)