Here’s the truth: most back pain isn’t from a scary injury.
It’s from the simple stuff you do every day.

👉 Sitting too long.
When you sit for hours, your spine stays stuck, your hips tighten, and your muscles switch off. It’s like caging your back in a restrictive mould - stiff, weak, and screaming at you to move.

👉 Weak core and lazy glutes.
Your spine has bodyguards - your core and glutes. When they’re asleep, your back takes all the pressure. The result? strain, inflammation, and pain. Think of your back like it’s in a tug of war with the muscles around it - mainly your core and glutes. If those muscles are weak or too tight, they pull on your back and cause pain. The good news is that a simple daily routine can switch those muscles back on, loosen the tight spots, and end that tug of war.

👉 Bad habits.
Slouching at the desk. Lifting with your back instead of your legs. Carrying heavy bags on one side. Even unsupportive shoes. Over time, these stack up into big pain.

And this isn’t just about your spine.
Back pain makes life harder:

  • Sitting through a workday.

  • Standing up after a meeting.

  • Getting out of bed.

  • Tying your shoes.

  • Playing with your kids.

It makes you feel like you’re living in a cage of stiffness.

Now of course - if your back pain comes from a medical condition or serious injury, that’s different. Go get it checked by a doctor or physio, if you haven’t already. This routine might still help, but here we’re mainly addressing the kind of pain caused by sitting, weakness, and bad habits.

And the good news? That pain is 100% fixable.

In the next section, we’ll look at what NOT to do - the common mistakes that make back pain worse, and how to avoid them.