5 Daily Habits for a Healthier Back

Back pain affects nearly 80% of adults at some point in their lives—but what if you could reduce your risk with just a few simple changes to your daily routine?

While injuries and medical conditions can contribute to chronic pain, many back problems stem from everyday habits: how we sit, move, and rest.

The good news?

That means you can take back control—starting today!

Here are 5 daily habits that support a healthier, pain-free back.

1. Sit with Intention

Most of us spend hours sitting—at work, in the car, or at home—but how we sit matters more than we think.

Sit upright with your feet flat and knees at hip level
Use lumbar support to maintain your spine’s natural curve
Avoid slouching or leaning to one side

Better yet, break up sitting with regular movement.

Set a reminder to stand or walk for a few minutes every 30 minutes.

2. Strengthen Your Core

Your core muscles act as a natural brace for your spine. Weak core strength can lead to increased pressure on your lower back, especially during everyday activities like bending, lifting, or even standing.

Incorporate simple core exercises daily:

Planks
Bird-dogs
Dead bugs
Pelvic tilts

These take just a few minutes but can drastically improve spinal support over time.

3. Stretch Your Spine

Gentle stretching improves flexibility, reduces stiffness, and helps prevent muscle imbalances that contribute to pain. Focus on areas that tend to tighten up, including your hamstrings, hip flexors, and lower back.

Try these daily:

Child’s pose
Cat-cow stretch
Knees-to-chest stretch

These movements increase circulation and reduce compression in your spine—setting the tone for better mobility throughout your day.

4. Prioritize Posture Throughout the Day

Posture isn’t just about sitting. How you stand, walk, and even sleep can either support or strain your spine.

Keep your shoulders back, head aligned over your hips, and core engaged. When using a phone or laptop, raise it to eye level instead of craning your neck downward.

At night, sleep on your side or back with a supportive pillow. Avoid stomach sleeping, which twists the spine and leads to stiffness.

5. Use a Back Traction Device for Spinal Decompression

One of the most powerful things you can do for your back health—especially if you sit for long periods or experience tension—is to incorporate gentle spinal decompression.

The Fisher Traction Back Device uses Negative G-Force Technology™ to gently stretch your spine, relieve pressure on nerves, and increase space between vertebrae. This daily practice helps reduce inflammation, improves circulation, and supports overall spinal health.

Many users find that just 10 minutes of traction per day can make a dramatic difference in how their back feels and functions—whether you’re recovering from discomfort or simply maintaining a healthy spine!

Want to make traction part of your daily back care routine?
Try the Fisher Traction Back Device here and experience the difference!

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