A regular exercise routine helps sufferers to avoid stiffness and weakness, and can actually minimise the recurrences and severity of back pain. A physiotherapist can suggest some simple stretches and exercises for each specific back complaint.

TOP TIPS FOR PROTECTING YOUR BACK:

At home:

• Gentle, regular exercise strengthens the back muscles
  
  
• Bend your knees and hips, not your back, and try to prevent bending and twisting at the same time 
  
  
• Lift and carry objects close to your body
  
  
• Ensure your mattress and pillow supports the spine in the correct anatomical position
  
  
• Drink the recommended eight glasses of water a day as it is thought that dehydration may increase the risk of back pain
  
  
• Maintain good posture – avoid slumping in your chair or hunching over a desk
  
  
• Change your sitting position every few minutes
  

In the workplace:

• Desk chairs should be properly adjusted - knees should be level with or slightly lower than your hips and feet should be flat on the floor. If your chair doesn’t provide enough back support, you may need to invest in a lumbar support
  
  
• A computer monitor should be about 30 cm to 75 cm from your eyes, which is roughly arm’s length from the top of the screen
  
  
• Wrists should be straight when using a computer keyboard, not bent up or down
  
  
• Take regular breaks when driving long distances in the workplace