Preventing low
back pain

Why prevention matters

Low back pain can affect how you move, sleep, and get through your day. When symptoms are not managed well, everyday tasks like lifting, sitting, or even taking a short walk can feel harder. Some people may notice that pain improves, then returns during busy or stressful times. Research shows that staying active, building strength, and managing daily stress can reduce the chance of flare-ups and support long-term recovery^{1 2}.

The good news is that most people improve with consistent movement, good routines, and early attention to small changes in symptoms. Prevention is not about avoiding all activity. It is about helping your back stay strong, calm, and ready for whatever your day brings.

Managing low back pain: what can trigger flare-ups?

Many people with low back pain notice patterns. Certain movements, habits, or situations can make symptoms feel worse or slow down progress. Common triggers include:

• Long periods of sitting or standing. Staying in one position for too long can make the back feel tight or stiff, especially during busy workdays².
• Sudden bursts of heavy activity. Lifting something heavier than usual or doing many tasks at once may irritate sensitive tissues.
• Poor movement mechanics. Bending or twisting quickly, especially when tired, can make the back work harder.
• Inactivity. Not moving much can lead to weaker muscles and less resilience, which is linked with low back pain in population studies³.
• Stress and poor sleep. These can increase the back’s sensitivity and make pain feel more intense¹.
• Low physical activity or general fitness. Lower fitness levels are associated with higher risk of ongoing symptoms³.

Not everyone will react to the same triggers, and flare-ups can still happen even when you are doing everything “right.” What matters is learning your own patterns and building habits that help your back stay steady over time.

Habits that help prevent flare-ups

1. Take regular movement breaks

Short movement breaks every 30 to 60 minutes can help reduce stiffness and improve comfort. This simple habit supports the back’s natural ability to adapt and recover².

2. Build strength in your core and hips

Stronger muscles around your trunk and hips help support your spine during daily tasks. Exercise programs focused on strength and coordination show meaningful improvements in pain and function for many people with chronic low back pain^{1 4}.

3. Increase your activity gradually

When returning to exercise or heavier tasks, build up slowly. Sudden increases in load can trigger symptoms, but steady progression helps tissues adapt and reduces recurrence risk⁵.

4. Improve your work setup

A comfortable chair, supported posture, and regular position changes can make long workdays easier on your back. Studies link prolonged awkward postures with more low back pain over time³.

5. Notice early warning signs

A little stiffness, more fatigue, or mild discomfort during busy weeks may be your back asking for support. Early attention, like light movement or short walks, can keep small issues from becoming full flare-ups².

6. Take care of sleep and stress

Stress and poor sleep can heighten pain sensitivity. Supporting your emotional and sleep health is an important part of long-term prevention¹.

How Sword supports ongoing strength and mobility

Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.

Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.

• Focus on strength, mobility, and stability
• Designed to support movement between flare-ups
• Guided programs you can follow on your schedule
• Non-invasive, evidence-informed approach

Clinical insight

Guidelines from organizations like NICE recommend staying active and gradually returning to normal movement. They also note that avoiding prolonged rest and maintaining regular activity can improve long-term outcomes and help prevent flare-ups in many people with low back pain².