Small, consistent habits can reduce prolonged strain, support strength and mobility, and make movement part of the day. Guidance should be adapted to age, ability, health conditions and symptoms.

Set up your workspace

Keep frequently used items close, support your lower back, place feet comfortably, and position the screen so you are not repeatedly bending your neck.

 

Change position often

Avoid staying in one position for long periods. Build in brief standing, walking or mobility breaks.

Use relaxed posture

There is no single perfect posture. Aim for a comfortable, supported position and change it regularly.

Move most days

Walking and other suitable activities can help maintain mobility, confidence and general health. Start at a manageable level and build gradually.

Strengthen supporting muscles

Avoid staying in one position for long periods. Build in brief standing, walking or mobility breaks.

Lift and carry thoughtfully

Plan the lift, keep the load close, use your legs and avoid sudden twisting. Ask for help or use equipment for heavy or awkward loads.

Daily habits that support back strength

  • Choose activities you can repeat consistently and enjoy.
  • Progress gradually rather than doing too much after a long inactive period.
  • Include suitable strength, balance, mobility and aerobic activity across the week.
  • Use supportive footwear and safe surfaces for the activity.
  • Prioritize sleep, hydration and recovery habits that support overall health.
  • For persistent pain, scoliosis, osteoporosis, recent surgery, pregnancy or other health conditions, ask a qualified professional for individualized advice.

Patient and caregiver resources

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References

1. World Health Organization. Low back pain fact sheet. 19 June 2023. https://www.who.int/news-room/fact-sheets/detail/low-back-pain

2. NHS. Scoliosis: overview, symptoms and treatment. https://www.nhs.uk/conditions/scoliosis/

3. World Health Organization. WHO guideline for non-surgical management of chronic primary low back pain in adults in primary and community care settings. 2023. https://www.who.int/publications/b/71563

4. World Spine Day. What is back pain? Source requested for campaign adaptation. https://www.worldspineday.org/what_is_back_pain/

5. University Hospitals of Leicester NHS Trust. Supporting someone who has completed the Pain Management Programme. Reviewed August 2024.

6. Kingston and Richmond NHS Foundation Trust. Advice for people who care for others. Updated 2 January 2025.

7. May-Euán JF, Estrella-Castillo D, Uicab-Pool G. Methods of identification of text neck syndrome and related factors: systematic review. Revista del Centro de Investigación de la Universidad La Salle. 2025;16(63).

8. Chen YJ, et al. Association of smartphone overuse and neck pain: a systematic review and meta-analysis. Postgraduate Medical Journal. 2025;101(1197):620–626. doi:10.1093/postmj/qgae200.

9. Al-Ahmadi YS, et al. Association between cervical pain and mobile phone use: a systematic review and meta-analysis of prevalence, severity, duration, and risk factors. International Journal of Medicine in Developing Countries. 2026;10(1):514–525. doi:10.24911/IJMDC.51-1766175449.

10. Costa MVS, et al. Association of text neck with the appearance of neck pain: systematic review. Coluna/Columna. 2024;23(3):e285741. doi:10.1590/S1808-185120242303285741.

11. Chen YL, Li PY. Forward head posture and neck flexion influence cervical loading during smartphone use. Scientific Reports. Published 8 September 2026. doi:10.1038/s41598-026-70648-6.