10 tips from an orthopedist: how to keep your back healthy?

You’ve probably experienced back pain at least once in your life 
It’s one of the most common reasons people visit doctors!

To mark Orthopedist’s Day, we’ve gathered some simple, helpful tips you can easily add to your daily routine 

Follow these easy recommendations — and your back will thank you 

1. Watch your posture

Good posture is the foundation of a healthy back.
👉🏻 Avoid slouching, sit up straight, and keep your shoulders relaxed.

2. Reduce sitting time

Prolonged sitting, especially in a poor position, is harmful to your back.
👉🏻 Stand up every hour, stretch, or take a short walk.
👉🏻 If you work at a computer — adjust your desk and chair for comfort and keep your back straight.

3. Strengthen back and core muscles

Regular physical activity is key to a strong back.
👉🏻 Yoga, swimming, Pilates, or exercises with a physiotherapist can be a great help.
👉🏻 Spend at least 10–15 minutes daily stretching or doing back exercises.

4. Sleep on the right mattress

Choose an orthopedic mattress of medium firmness.
👉🏻 Too soft or too hard can worsen your back condition.
👉🏻 Don’t forget about an orthopedic pillow that fits the curve of your neck.

5. Avoid sudden movements and lifting heavy objects

Lift things by bending your knees, not your back.
👉🏻 If something’s heavy — carry it with both hands or ask for help.

6. Control your weight

Excess weight puts extra pressure on your spine, especially in the lower back.
👉🏻 A balanced diet and regular activity will improve both your back health and overall wellbeing.

7. Wear orthopedic, supportive footwear

Proper shoes that support your feet help reduce strain on your back.
👉🏻 Choose comfortable shoes for everyday use and work — we spend most of the day on our feet!

8. Don’t self-medicate

If the pain persists for more than 5–7 days — see a doctor.
👉🏻 Painkillers only mask the problem instead of treating it.

9. Avoid stress

Chronic stress causes muscle tension, especially in the neck and back.
👉🏻 Find your way to relax — walks, meditation, breathing exercises, or massage.

10. Drink enough water

Dehydration affects intervertebral discs — they need water to stay elastic.
👉🏻 Carry a water bottle and aim to drink at least 1.5–2 liters a day.

Take care of yourself and your health — it’s built through everyday habits

If you’d like to book a consultation with our specialist:

🌐 Website: www.klinikamojarodzina.pl
📞 Phone: +48 729 855 896

🏢 Or book in person at our clinic.
📍 Address: ul. 29 listopada 18a/4, Warsaw