At the end of summer, when returning to daily routines, many people may notice back discomfort. Habit changes, going back to work, spending more hours sitting in front of a computer, or resuming physical activity too quickly can cause pain and muscle stiffness.
At CreuBlanca, we want to help you relieve and prevent back pain. Discover why your back hurts and learn practical tips to take care of your posture health in your everyday life, especially now as many people return to their routines.
Taking care of your posture at work prevents back pain
Did you know spending too much time in front of the computer can affect your back? These tips will help reduce discomfort and prevent pain:
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Keep your back straight and well supported.
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Place your feet firmly on the floor or on a footrest.
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Adjust the screen to eye level to avoid straining your neck.
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Take breaks every hour to stand up, stretch, and move.
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Do small stretches to relieve tension in the lumbar and cervical area.
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If you work or study from home, review your space: ergonomic chair, desk at the right height, and good lighting are key to avoiding bad posture for long periods.
With small changes in your habits and environment, you can prevent back pain and improve your daily wellbeing.
Carrying weight incorrectly affects your back health
With work or school returning, it’s common to carry backpacks, briefcases, or heavy bags. Done incorrectly, this can overload the back and cause pain in the medium and long term. To prevent it:
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Distribute weight evenly.
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Choose light and resistant backpacks that do not exceed 10–15% of your body weight.
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Bend your knees and keep your back straight when lifting objects.
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Place heavy objects close to your body and distribute lighter ones in outer compartments.
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Rest if the journey is long.
Resuming physical activity gradually protects your back
After summer, people often return to sports with intensity. To prevent injuries, resume activity gradually, including warm-ups and stretching. Regular exercise strengthens the muscles that protect the spine and helps prevent back pain.
How to avoid back pain when sleeping
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Choose a mattress that is firm yet comfortable.
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Use a pillow suited to your anatomy.
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Sleep on your side or back, not face down.
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Place a pillow between your knees when lying on your side.
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Avoid sudden movements when getting out of bed.
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Keep a regular sleep routine.
Hydration impacts your back health
Drinking enough water improves tissue elasticity and intervertebral disc health, helping to prevent discomfort and muscle stiffness.
If back pain persists, worsens, or limits your daily activities, it’s important to consult a specialist. At CreuBlanca, our Traumatology and Rehabilitation units will help identify the source of pain and design a personalized treatment.