Back pain is unfortunately so common that most people will experience it at least once in their life. There are many reasons that one can experience back pain, but sometimes it is simply because we are not doing enough activities. Back pain is one of those things that sneaks up on most of us at some point — especially if we sit a lot, lift kids repeatedly, or juggle work and home life without a second thought for our own bodies. The good news is that there are simple ways to support your back and reduce your risk of pain. And no, it doesn’t require fancy equipment or a gym membership. (I’m not opposed to the fancy equipment and gym membership, but want you to know that you don’t need those things to start caring for you back.)
Let’s talk about three key habits that make a big difference: hamstring flexibility, back extensor strength, and daily walking. (Check out the video at the end to learn some easy movements that you can do to help with back pain.)
1. Loosen Up the Hamstrings
Your hamstrings — the muscles along the back of your thighs — are major players in how your pelvis is positioned. When they’re tight (which is very common, especially if you sit a lot), they pull your pelvis into a tucked-under position. This changes the way your spine stacks and can put extra strain on your lower back, and can further weaken muscles made to support you being in an upright position.
Think of it like this: if the base of a stacked tower is tilted, the whole tower works harder to stay upright all because of muscular tightness.
What helps?
- Gentle daily stretches
- Mobility sessions
- Standing from your desk and moving every hour
You do not need to fold into a pretzel. Even small improvements in flexibility can reduce tension in your back and help you move more freely.
2. Strengthen the Back Extensors
Your back extensors are the muscles along your spine that help keep you upright. These muscles support posture, stability, and your ability to lift and bend safely. When they’re weak, your back has to work harder, which can lead to soreness, strain, or fatigue — especially by the end of the day.
Everyone talks about having a strong core, but many forget that this includes the back muscles. A strong core is more than trying to get washboard abs. In fact, the definition of muscles in your abdominal region does not dictate the strength of these muscles. So it is important to not focus just on appearance, and to also focus on the back as well.
When it comes to strengthening your back it isn’t about doing huge weighted exercises (unless you want to!). Even simple, consistent work builds resilience. Working to improve both the strength and endurance of these muscles is important.
To work on improving your back extensor strength consider these exercises:
Try movements like:
- Bird-dogs
- Bridges
- Superman / prone back lifts
Small, slow, controlled movements done regularly > doing a big workout once every few weeks.
3. Walk Daily
Walking is one of the most underrated tools for back health. Studies have shown us that even with chronic low back pain, people who walk report improvements in their symptoms and quality of life. We also now have research to support that walking for more than 100 minutes per day decreases the occurrence of back pain. So what does this mean exactly? It means that for most people the more they walk, the less likely they are to experience back pain.
Now, I understand that 100 minutes may sound daunting, but what if you started by just walking 20 minutes a day. And, you can even break that time up into several walking sessions throughout your day. Walking is an easy way to help protect your back, and help your back during the recovery process when you are having pain.
When you walk:
- You increase blood flow to muscles and structures at the spine
- Your spine experiences gentle movement and compression (which it likes, by the way)
- Your core and hip muscles work in the background, building endurance naturally
- Stress levels decrease (and stress is very tied to pain)
Aim for whatever is realistic — that might be 10 minutes, 20 minutes, or an hour. What matters most? Consistency.
Bringing It All Together
Back pain prevention isn’t about doing something once and hoping it sticks. It’s about supporting your body daily in simple, sustainable ways.
- Stretch your hamstrings to give your pelvis and spine room to move.
- Strengthen your back so your spine feels supported and stable.
- Walk daily to keep everything moving, circulating, and functioning smoothly.
Check out this Video Here to Learn How to Stretch Your Hamstrings