Key Takeaway:
- Strengthen core muscles with planks to support spinal alignment.
- Practice Pilates to improve posture, flexibility and movement control.
- Use a properly supportive pillow to maintain spine stability during sleep.
A spine specialist highlights three Prevent Back Pain Habits—planks, Pilates, and proper pillow support. These daily practices can help reduce the risk of back pain, which affects eight in ten people, by improving strength, posture, and spinal stability.
Doctor Highlights Core Exercises To Reduce Back Pain Risk
Back pain affects about eight out of ten people at some point in their lives, ranging from mild discomfort to severe limitations in movement. Health experts emphasize that adopting Prevent Back Pain Habits—such as simple lifestyle changes—can often be more effective for prevention than relying solely on medical treatment.
Dr. Moises Lustgarten, a non-surgical spine specialist and director of pain management at Baptist Health Miami Neuroscience Institute, promotes what he calls the “Three Ps”: planks, Pilates and pillows.
“One simple way to think about spine care, it’s what we call the three Ps: Planks, Pilates and Pillows,” Lustgarten said in a recent Baptist Health social media video.
The first habit focuses on strengthening the body’s core muscles, which stabilize the spine. While many people associate back pain with weak back muscles, experts say muscles in the abdomen and sides play an equally important role.
“Planks are one of the most effective exercises to help you strengthen the muscles that support your spine,” Lustgarten said.
Planks require holding the body in a straight line supported by forearms or hands and toes. The exercise activates multiple muscle groups simultaneously, helping maintain spinal alignment during everyday activities such as sitting, standing and walking.
Pilates Improves Posture And Functional Movement
The second habit emphasizes Pilates, a form of exercise designed to improve flexibility, control and posture while strengthening deep stabilizing muscles.
“Pilates is a physical activity that supports the spine and contributes to Prevent Back Pain Habits,” Lustgarten said.
Experts note that poor posture, including slouching at desks or rounding the shoulders, contributes significantly to chronic back issues. Pilates training encourages awareness of body alignment and teaches people how to maintain a neutral spine.
Physical therapists often recommend Pilates because it combines strength training with controlled movement patterns. These movements help reduce repetitive strain that can build gradually and lead to persistent pain.
Regular practice, whether in a class setting or at home, may improve balance, mobility and muscle coordination, all of which support long-term spinal health.
Proper Pillow Support Plays Key Role During Sleep
The final habit focuses on sleep posture, an often overlooked factor in preventing back discomfort.
“The pillow is very important because we spend close to 50 percent of our time sleeping,” Lustgarten said. “Having the right pillow will help support your spine and stabilize it.”
Specialists recommend choosing pillows that keep the head and neck aligned with the spine. Side sleepers typically benefit from thicker pillows that fill the gap between the shoulder and neck. Back sleepers often need thinner or contoured pillows, while stomach sleeping is generally discouraged because it can strain the neck.
Adequate nighttime support allows spinal muscles and ligaments to relax and recover, reducing stress accumulated during daily activities.
Health experts say these three habits work together by addressing strength, support and stability — key elements of spinal care. Preventive approaches, they add, can reduce reliance on medical intervention and improve long-term quality of life.
“Strength, support, and stability are essential for maintaining a healthy spine and avoiding episodes of back pain,” Lustgarten explained. “Practicing Prevent Back Pain Habits each day can make a lasting difference.”
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