Three Habits That Can Help Prevent Back Pain

Back pain affects eight out of 10 people at some point during their lives. It can range from a dull, constant ache to a sudden, sharp pain that makes it hard to move. While many factors contribute to back discomfort, focusing on a few core habits can significantly improve your spinal health and reduce the risk of future issues.

Moises Lustgarten, M.D., a non-surgical spine specialist and the director of pain management at Baptist Health Miami Neuroscience Institute, simplifies spine care into what he calls the "Three Ps": Planks, Pilates, and Pillows.

In a recent Baptist Health Instagram reel, Dr. Lustgarten explained: "One simple way to think about spine care, it's what we call the three Ps: Planks, Pilates and Pillows." These three areas — strength, support, and stability — are the cornerstones of maintaining a healthy back.

The First P: Planks for Core Strength

When people think of back pain, they often focus solely on the back muscles. However, the muscles in the front and sides of your torso, known as your core, play a vital role in supporting your spine. Planks are one of the most effective ways to build this essential strength.

"Planks are one of the most effective exercises to help you strengthen the muscles that support your spine, also named as the core muscles," Dr. Lustgarten notes.

A plank is a simple but challenging exercise where you hold your body in a straight line, supported by your forearms or hands and your toes. Unlike crunches, which focus on a specific range of motion, planks require your core muscles to work together to stabilize your entire trunk. This isometric contraction mimics the way your core needs to function throughout the day—holding your spine in proper alignment while you sit, stand, and move.

By incorporating planks into your daily routine, even for just a few minutes, you can create a natural "corset" of muscle that takes the pressure off your spinal discs and joints.

The Second P: Pilates for Functional Support

Building on the foundation of core strength, Pilates offers a comprehensive approach to spinal health. This form of exercise focuses on controlled movements, flexibility, and alignment, all centered around the "powerhouse" of the body—the core.

Dr. Lustgarten emphasizes the benefits of this practice: "Pilates is a physical activity that also helps support your spine and prevent the incidence of back pain."

Pilates goes beyond basic strength by improving postural awareness. Many back issues are caused or worsened by poor posture, such as slouching at a desk or rounded shoulders. Pilates exercises teach you how to engage your deep stabilizing muscles, which helps you maintain a neutral spine during everyday activities.

Whether you're taking a class or following a home routine, Pilates emphasizes the mind-body connection, helping you become more aware of how you move and hold yourself. This increased awareness is key to preventing the small, repetitive strains that can lead to chronic back pain over time.

The Third P: The Right Pillow for Nightly Stability

We often focus on what we do while we're awake, but how we spend our sleeping hours is just as important for back health. Since we spend a significant portion of our lives in bed, the support we receive during sleep can either help our back recover or contribute to ongoing pain.

"The pillow is very important because we spend close to 50 percent of our time sleeping," says Dr. Lustgarten. "Having the right pillow will help support your spine and stabilize it."

The goal of a good pillow is to keep your head and neck in a "neutral" position, meaning they are aligned with your spine without being tilted too far forward, backward, or to the side.

• For side sleepers: A thicker pillow is usually needed to fill the space between the ear and the outside shoulder.
• For back sleepers: A thinner pillow, perhaps with a contoured shape to support the natural curve of the neck, is often best.
• For stomach sleepers: This position is generally discouraged for back health, but if you must sleep on your stomach, a very thin pillow or no pillow at all is recommended to minimize neck strain.

By choosing a pillow that provides the right level of support and stability, you allow your spinal muscles and ligaments to fully relax and heal overnight.

Strength, Support, and Stability: The Path Forward

Preventing back pain doesn't always require complex medical interventions or hours at the gym. By focusing on these three simple habits—strengthening your core with planks, improving your functional movement with Pilates, and ensuring proper nightly support with the right pillow—you can take proactive steps toward a pain-free life.

As Dr. Lustgarten summarizes, "Strength, support and stability help you keep a healthy spine and prevent episodes of back pain. These simple habits practiced daily will go a long way in preventing chronic back pain."