Accurate and efficient 3D medical image segmentation is essential for clinical AI, where models must remain reliable under stringent memory, latency, and data availability constraints. Transformer-based methods achieve strong accuracy but suffer from excessive parameters, high FLOPs, and limited generalization. We propose LightMedSeg, a modular UNet-style segmentation architecture that integrates anatomical priors with adaptive context modeling. Anchor-conditioned FiLM modulation enables anatomy-aware feature calibration, while a local structural prior module and texture-aware routing dynamically allocate representational capacity to boundary-rich regions. Computational redundancy is minimized through ghost and depthwise convolutions, and multi-scale features are adaptively fused via a learned skip router with anchor-relative spatial position bias. Despite requiring only 0.48M parameters and 14.64~GFLOPs, LightMedSeg achieves segmentation accuracy within a few Dice points of heavy transformer baselines. Therefore, LightMedSeg is a deployable and data-efficient solution for 3D medical image segmentation. Code will be released publicly upon acceptance.