Posture, Exercise and Diet Tips to Support a Healthy Lower Back | Chiva-Som International Health Resorts | Sanctuaries where enrichment thrives and lives change

Posture, Exercise and Diet Tips to Support a Healthy Lower Back

Posture, Exercise and Diet Tips to Support a Healthy Lower Back

- Wellness Articles
Zulal Wellness Resort by Chiva-Som

Wellness Tips from Health & Wellness Experts of Zulal Wellness Resort by Chiva-Som.

Most people will experience back or neck pain at some point in their lives. Back and neck pain are among the top causes of disability worldwide, and the number of cases is rising. The factors behind this include poor posture, increased use of mobile devices, and unhealthy lifestyle choices.

If you suffer from lower back pain for more than a couple of weeks, your doctor will probably refer you to a physical therapist. While simple measures such as applying heat or cold, or using over-the-counter pain remedies may help, the best approach is exercise and other treatments supervised by your therapist. Here are some of the recommendations of our physiotherapist at Zulal Wellness Resort by Chiva-Som.

The key is to maintain good posture for the spine (lumber, thoracic and cervical areas) to minimise stress on the joints, and also to reduce postural mistakes like holding your head too far forward or rounding your shoulders, especially when working at a desk.

  • When you sit on a chair, keep both feet planted on the ground, knees above hip level, your pelvis neutral with buttocks against the back of the chair, and ears, shoulders and hips aligned.
  • During sleeping hours, make sure to use a good mattress that supports good alignment and posture. This will reduce joint stress and lower back pain. We also advise keeping knees bent, perhaps using a pillow to prop up the knees.
  • The diet and exercise choices you make can also protect your spine. Good nutrition is essential to helping you feel your best and reaching your optimal health. Combined with exercise, a healthy diet will also help you maintain a healthy weight, another way to ensure your spine is not overstrained.
  • By strengthening the muscles supporting your vertebrae, exercise can help prevent back and neck pain. Flexibility training, strength training, and aerobic exercise are all part of a healthy exercise routine, and each type of exercise contributes to spinal health.

A healthy lifestyle overall will help you maintain a healthy body. Minimise stress, maintain a proper sleep regimen, use food as medicine, and make sure physical activity is a regular habit. These lifestyles changes can easily prevent or reduce back pain.

For further information about Zulal Wellness Resort by Chiva-Som, please visit

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