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The root of recurring lower back discomfort typically lies in poor posture, Praxis Physiotherapie Basel insufficient core strength, and daily repetitive movements.

True relief comes from proactive habits—not just temporary fixes.

One of the most effective steps is to strengthen your core muscles.

Your midsection muscles function like an internal brace that supports your vertebrae.

Consistent practice of foundational movements—planks, bridges, and pelvic tilts—yields powerful long-term results.

Small, daily efforts create more lasting change than sporadic, exhausting routines.

Maintaining good posture is equally important.

No matter if you’re seated, standing, or carrying items—always maintain an upright spine.

Your seating setup should promote the spine’s natural S-curve with full foot contact.

If you work at a computer make sure your screen is at eye level to prevent leaning forward.

Interrupt prolonged sitting with micro-movements every half hour.

Any movement helps release tension and restore circulation to your lower back.

How you pick things up can make or break your spinal safety.

Keep your back straight and initiate movement from your hips and knees.

Keep the object close to your body and use your leg muscles to lift rather than your back.

Avoid twisting your torso while holding something heavy.

If the load is too heavy ask for help or use a dolly.

Your spine remembers every poor movement you make throughout the day.

Carrying extra pounds, especially around the midsection, increases pressure on your spine.

Excess weight especially around the abdomen pulls on the lower back and increases strain.

Low-impact cardio keeps your discs hydrated and your muscles supple.

Movement is medicine—don’t let stillness become your enemy.

Your sleep posture plays a huge role in how you wake up each day.

This simple adjustment reduces lumbar pressure and promotes alignment.

A cushion between your legs prevents your top hip from pulling your spine out of neutral.

Avoid sleeping on your stomach as it forces your neck and lower back into an unnatural position.

What you wear on your feet affects everything above—from ankles to spine.

Old or flat shoes disrupt your gait and force your spine into misalignment.

Your feet deserve quality shoes—your back will thank you.

There’s no single fix—just a collection of smart daily choices.

It is about making small consistent changes in how you move sit stand and rest.

Your body will adapt to healthier patterns, making flare-ups less frequent and less severe.

Listen to your body and address discomfort early before it becomes a recurring problem