Manage and prevent lower back pain

Everyday life can be very stressful on our bodies. We spend our days in the office sitting at computers and then hit the gym later without a suitable warm up, transitioning too quickly from our sedentary to active states. So it’s not surprising that many of us experience some kind of lower back pain in our lives. 

Here’s some tips to incorporate into your everyday life and training routine.


Stretch, stretch and stretch some more! It’s so important to stretch and mobilise specific areas such as your lower back, hamstrings, and hips after long periods of immobility, especially after a long day of sitting at your work desk. You don’t have to make it a long session, just a few movements that will help restore mobility and lengthen shortened muscles. 

Strengthen your core 

Whether you have back issues or not, it’s about time to get your core STRONG. Acting as the centre point of your body, your core plays a big role in managing and preventing lower back pain. This means it’s super important to include core strengthening workouts that target your core as a whole. 

Get Moving 

If you have an office job, you’re most probably sitting for a good part of the day which isn’t ideal for your mobility. Try getting up and moving every 90mins or so. This can be getting a glass of water, walking up some flights of stairs, or just taking a walk around the office. 

Pay attention to your exercise technique 

Make sure that you’re performing your exercises with proper form, as this not only ensures that you’re targeting the right muscles but also helps reduce the risk of injury. 

Nobody should have to endure constant back ache or discomfort. By simply implementing the above measures to your everyday life and training routine,  you’ll be taking a proactive and preventative approach to either managing your back pain or preventing it from occurring in the future.

This article was adapted from a Fitness magazine feature written by Bianca Bunge, Fitness enthusiast and registered biokineticist

Author: Logan Leigh Rix

Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.

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