Back pain, posture myths and everyday lifting and sitting advice are everywhere — but much of it is outdated. Physiotherapists explain why classic tips like sitting up straight or resting when it hurts can actually make symptoms worse. Research shows movement often helps more than rest, and building core strength is key for a healthy spine. Whether lifting, sitting, standing up or exercising, many so-called 'back-friendly' rules do not hold up. This video shows simple back exercises, effective posture habits and everyday strategies to build strength and flexibility. With clear, science-based guidance, we show what truly helps prevent and relieve back pain.