Champion Health+

cbarber98
9 hours ago
2 min read

Move Better with Champion Health+ | Monthly Physio Tips

August 2025

Back Pain

Back pain doesn’t care if you’re a weekend warrior, a desk-bound professional, or someone who simply enjoys staying active — it can affect anyone. The good news? In many cases, you can take simple steps to manage it yourself.

Self-Management Tips That Actually Work

Mild to moderate lower back pain — often caused by poor posture, prolonged sitting, or minor muscle strain — is usually self-manageable. With some consistent effort, most people find relief and regain comfort in daily activities.

Here are a few tips to help you stay on top of your back health:

Move often: Avoid sitting in one position for too long — micro-breaks every 30 minutes make a big difference.
Posture check: Sit tall with your back supported and avoid slouching, especially at your desk.
Gentle movement: Simple back mobility or extension exercises done regularly can help ease stiffness.
Stay active: Walking, swimming, or light stretching can all support a healthy spine.

Small, consistent changes in your habits often go a long way.

Try These Simple Exercises

These two exercises can be helpful in relieving mild lower back discomfort and promoting mobility. As always, stop any movement that causes sharp or worsening pain.

Lying Back Extension (Cobra Stretch): Lie on your stomach with your hands under your shoulders. Gently push through your hands to extend your upper body while keeping your hips on the floor. Hold for 5–10 seconds and repeat 5–10 times throughout your day.

Standing Back Extension: Place your hands on your lower back for support. Gently lean backward, looking up towards the ceiling. Hold for a few seconds and return to upright. Repeat 5–10 times throughout your day, especially if you’ve been sitting for a while.

When It’s Time to Get Extra Help

If your pain isn’t improving, radiates into your leg, or interferes with sleep and your day to day activities, it’s time to speak to a professional. Physiotherapy can be a game-changer — not just for pain relief, but for getting to the root cause and preventing future flare-ups.