Choose the Right Mattress - Medium-firm is often best (firm enough for support, soft enough for comfort).
Memory foam or hybrid mattresses help distribute weight and support the lumbar curve.
Best Sleeping Position - Back sleeping: Place a small pillow under your knees to maintain spinal alignment. Side sleeping: Use a pillow between your knees. Avoid stomach sleeping: It overextends the lower back.
Pillow Support - Use a supportive but not too high pillow under your head to avoid neck/back strain. Lumbar or wedge pillows can offer added support under the lower back or knees.
Posture Awareness Sit with feet flat, knees level with hips, and shoulders back. Use a lumbar cushion or rolled-up towel for lower back support if needed.
Frequent Movement Avoid sitting or standing in one position too long—move every 30–60 minutes. Gentle stretching throughout the day helps maintain flexibility.
Ergonomic Setup Desk height, chair support, and screen position should support neutral posture. Standing desks or ergonomic chairs can help reduce pressure.
Core Strengthening Strong core muscles support your spine. Try planks, bird-dogs, or gentle Pilates.
Low-Impact Activities Swimming, walking, yoga, and stationary cycling are generally back-friendly.
Stretch Daily Focus on hamstrings, hips, and lower back to reduce tension and improve flexibility.
Heat or Ice: Use for 15–20 minutes to reduce inflammation or muscle tension.
Massage or Physical Therapy: Professional help can correct imbalances and relieve tension.
Anti-inflammatory Diet: Foods rich in omega-3s (salmon, nuts), leafy greens, and turmeric can help reduce systemic inflammation.
Stay Hydrated: Your spinal discs are mostly water; hydration keeps them cushioned.
Medium-Firm Feel (5–7/10 on firmness scale) Keeps hips and shoulders aligned without excessive sinkage. Prevents lower back from arching unnaturally.
Supportive Core High-density foam or pocketed coils for solid back support.
Comfort Layer with Light Contouring Memory foam, latex, or polyfoam that gently cushions shoulders and hips.
Good Responsiveness (optional) Latex or hybrid beds help if you move positions during sleep.