heoriga an apeudorok han siganmada ireonaseo seuteurechinghae.

허리 can mean waist or lower back, depending on context.

In this sentence, it most naturally means lower back. Since the sentence is about getting up and stretching every hour, the idea is that sitting too long can make your lower back hurt.

So although a dictionary may list waist, the natural English meaning here is closer to back or lower back.

Because 아프다 describes the body part that hurts, and that body part is usually marked as the subject in Korean.

So Korean commonly says:

• 허리가 아프다 = My back hurts
• 머리가 아프다 = My head hurts
• 배가 아프다 = My stomach hurts

Even though English uses my back like the thing experiencing pain, Korean treats it as the subject of 아프다, so 가/이 is natural.

안 아프도록 means something like:

• so that it won’t hurt
• in order not to hurt
• so your back doesn’t start hurting

The grammar point here is -도록, which often expresses purpose or desired result.

So:

• 허리가 안 아프도록 = so that your back won’t hurt

In this sentence, it gives the reason or purpose for the advice that follows.

Both are possible.

• 안 아프도록
• 아프지 않도록

They mean basically the same thing: so that it doesn’t hurt.

The difference is mostly style:

• 안 아프도록 sounds a bit more conversational and natural in everyday speech.
• 아프지 않도록 can feel slightly more formal or careful.

In spoken Korean, using 안 is very common.

한 시간마다 means every hour.

Breakdown:

• 한 시간 = one hour
• 마다 = every, each

So literally it is at every one-hour interval.

You will often see this pattern:

• 하루마다 = every day
• 주말마다 = every weekend
• 한 시간마다 = every hour
• 30분마다 = every 30 minutes

Here, 한 is just the native Korean number for one, used with 시간.

마다 means every or at each interval of.

It attaches to a noun and shows repetition:

• 날마다 = every day
• 해마다 = every year
• 시간마다 = every hour
• 한 시간마다 = every one hour / every hour

So 한 시간마다 일어나서 means get up every hour and...

일어나서 is the verb 일어나다 (to get up, to stand up) plus -아서/-어서, which connects actions.

So:

• 일어나서 스트레칭해 = get up and stretch

This form often means:

1. one action happens and then the next follows, or
2. one action is connected naturally to the next.

Here it is basically a sequence:

• get up
• then stretch

It could, but 일어나서 sounds more natural here.

Why?

• -아서/-어서 often connects actions that flow naturally one after another.
• -고 also means and, but it can sound a bit more neutral or like a simple listing.

So:

• 일어나서 스트레칭해 = very natural for get up and stretch
• 일어나고 스트레칭해 = understandable, but less natural in this kind of advice

스트레칭 is a loanword from English stretching.

In Korean, many nouns combine with 하다 to make a verb. So:

• 스트레칭하다 = to stretch / to do stretching

Then 스트레칭해 is the 해-form of 스트레칭하다.

So the sentence ends with:

• 스트레칭해 = stretch

This is a casual, everyday way to say it.

Both are possible.

• 스트레칭해
• 스트레칭을 해

The object marker 을/를 is often dropped in everyday Korean when the meaning is obvious.

So:

• 스트레칭해 sounds natural and conversational.
• 스트레칭을 해 is also correct, and can sound a little more explicit.

In casual spoken Korean, omitting the object marker is very common.

스트레칭해 is in the casual/intimate speech level, often called 해체.

You would use it with:

• close friends
• younger people
• children
• someone you speak casually with

If you want to make it polite, you could say:

• 허리가 안 아프도록 한 시간마다 일어나서 스트레칭해요.
• 허리가 안 아프도록 한 시간마다 일어나서 스트레칭하세요.

Nuance:

• 해요 = polite and friendly
• 하세요 = more clearly a suggestion/instruction

It is most naturally understood as advice or a gentle instruction.

Because it ends in casual 해, it sounds like someone telling another person:

• Get up and stretch every hour so your back doesn’t hurt.

Depending on tone and relationship, it can feel like:

• practical advice
• a reminder
• a mild command

So it is not just a neutral statement; it is directed at someone.

Korean often puts the purpose or reason-related idea first, before the main action.

So the structure is:

• 허리가 안 아프도록 = so that your back won’t hurt
• 한 시간마다 일어나서 스트레칭해 = get up every hour and stretch

This ordering is very natural in Korean. It sets up the goal first, then gives the action to achieve it.

In English, we often do the same thing:

• To keep your back from hurting, get up and stretch every hour.

No. 아프다 is used for a wide range of pain or soreness.

It can mean:

• hurt
• ache
• be sore
• be in pain

So 허리가 아프다 could mean:

• your back hurts
• your back aches
• your lower back is sore

In this sentence, it probably suggests everyday soreness from sitting too long, not necessarily severe pain.

Yes. That is a very natural translation.

A few good English translations are:

• Get up and stretch every hour so your back doesn’t hurt.
• To keep your back from hurting, get up and stretch every hour.
• Get up every hour and do some stretching so your lower back won’t hurt.

All of these match the Korean well.