By Fedhealth

According to the World Health Organization lower back pain affects 619 million people globally, making it one of the leading causes of disability and absenteeism. Whether it’s long hours spent sitting in traffic, weekend gardening, or hunching over a computer, back discomfort affects millions. Recent studies show around 80% of South Africans will experience some form of back pain in their lifetime. With the increase in prevalence of this potentially debilitating condition, significant strain is placed on both individuals and healthcare systems, contributing to reduced productivity, work absenteeism,  and diminished quality of life.

The Growing Burden of Back Pain

Back pain ranges from mild discomfort to severe, debilitating pain that disrupts everyday activities. Modern lifestyle habits exacerbate the problem. Sedentary office jobs, poor posture, and limited movement create the perfect storm for spinal stress. Over 50% of people living with chronic back pain say their condition affects their sleep, fitness, and intimate relationships. The societal and economic impact from low back pain is enormous. However, lower back pain is not something you have to live with.

Mismanagement and Misconceptions

Despite its prevalence, back pain is often misdiagnosed or mistreated. A series of papers in The Lancet reports that too many patients receive unnecessary imaging scans, surgery, or opioid painkillers — all of which are often ineffective or delay healing. For most people, lower back pain is caused by strains and sprains from activities like heavy lifting or sudden movements, and can also result from poor posture, sitting for long periods, or general overuse. Scans are rarely required, and the prognosis is excellent with conservative treatment and activity-based rehabilitation.

Mayo Clinic recommends against bed rest for low back problems, as it can worsen pain and prolong recovery. In fact, remaining active is vital for recovery. Prolonged rest can weaken core muscles, slow healing, and increase disability. Instead, experts recommend light movement such as walking and stretching to reduce stiffness and promote circulation.

There are many possible causes of back pain, which means there are also many non-invasive solutions, according to Todd Sinett a chiropractor and coauthor of The Truth about Back Pain. “Back pain is rarely one catastrophic event,” he says, “but several situations combining to create pain.” And it turns out that some seemingly insignificant everyday habits can take a big toll on your back over time.

Everyday Habits That Harm Your Back

• Slouching while sitting at your desk or driving
• Carrying heavy handbags or laptop bags on one shoulder
• Sleeping in awkward positions
• Wearing high heels daily
• Ignoring proper lifting techniques
• Stress

Over time, these minor mistakes create long-term tension in the muscles and joints supporting your back.

Fortunately, most back pain is largely preventable through healthy habits and mindful body mechanics. By adjusting your posture, activity levels, and lifestyle habits, you can safeguard your spine and reduce the risk of chronic discomfort.

Learn how to prevent and manage lower back pain with these 10 Practical Tips for Everyday Life:

1. Maintain a Healthy Weight

Excess body weight — especially around the abdomen — places strain on the lower back. A balanced diet rich in lean proteins, vegetables, and whole grains supports a healthy spine and overall wellbeing.

2. Avoid Prolonged Sitting

If you work at a desk, make sure your setup is ergonomically correct. Your chair should support the natural curve of your spine, keep your feet flat on the floor, shoulders relaxed, and your computer screen at eye level. Take a short standing or stretching break every 30 minutes.

3. Sleep Smart

Your sleeping position plays a vital role in spine alignment. Avoid sleeping on your stomach, which ultimately strains the neck and the lower back. Instead, sleep on your side with knees slightly bent, using a supportive mattress and pillow that maintains the natural curve of your neck.

4. Lift Correctly

Improper lifting is a common cause of acute back injuries. When lifting heavy objects, bend your knees — not your waist — keep your back straight and the object close to your body. Avoid twisting motions while lifting.

5. Use Back-Friendly Bags

Swap single-strap bags for backpacks that distribute weight evenly across your shoulders.

6. Stay Active

Regular physical activity is one of the most effective strategies for preventing and managing back pain. Engage in low-impact exercises such as walking, swimming, or yoga. These activities strengthen the core muscles that support your spine and release endorphins, the body’s natural pain relievers.

7. Limit High Heels

Wearing heels alters posture and can trigger lower back pain. Reserve them for special occasions and choose supportive footwear for daily wear.

8. Quit Smoking

Smoking hurts your back by reducing blood flow to spinal tissues, delaying healing and increasing the risk of disc degeneration.

9. Manage Stress

Stress releases hormones like cortisol and adrenaline that increase muscle tension and constrict blood flow. This can lead to stiffness, dull or sharp aches, and muscle spasms, especially in the lower back, shoulders, and hips. 

10. Listen to Your Body

If back pain persists for more than five days or spreads down to your legs, seek medical help. Early intervention can prevent chronic complications.

Final Thoughts

When it comes to back pain management, prevention truly is the best medicine. Small changes can make a profound difference.  With mindful movement, a healthy lifestyle, and professional support, you can reduce your risk and maintain lifelong spinal health.

If you experience ongoing pain or discomfort, seek professional advice early. Fedhealth members can contact 0860 002 153 or email backandneck@fedhealth.co.za to learn more about the Conservative Back and Neck Rehabilitation Programme and check eligibility for participation.

Your back supports every step you take — so give it the care it deserves.

References

• Fedhealth. (n.d.). Back and neck rehabilitation programme. Retrieved from https://www.fedhealth.co.za/benefits/back-and-neck-rehabilitation-programme/
• Fedhealth. (2018). Workplace wellness. Retrieved from https://www.fedhealth.co.za/articles/workplace-wellness/
• Institute for Health Metrics and Evaluation (IHME). (2023). The Lancet: New study shows low back pain is the leading cause of disability around the world. Retrieved from https://www.healthdata.org/news-events/newsroom/news-releases/lancet-new-study-shows-low-back-pain-leading-cause-disability
• Johns Hopkins Health Plans. (2025). Back and neck care: Smoking hurts your back. Retrieved from https://johnshopkinshealthcare.staywellsolutionsonline.com/Wellness/BackandNeck/Healthy/56,DM98
• Mayo Clinic Health System. (2021). 7 common low back pain FAQ. Retrieved from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-common-low-back-pain-faq
• The Balancing Act Show – Dr. Todd Sinett. (n.d.). [Video]. YouTube. Retrieved from https://www.youtube.com/watch?v=f4s-zNh4Q9A
• The Lancet. (2018). Low back pain. Retrieved from https://www.thelancet.com/series/low-back-pain
• World Health Organization. (2023). Low back pain. Retrieved from https://www.who.int/news-room/fact-sheets/detail/low-back-pain