Keeping your back strong and supple is the best way to avoid getting back pain. Regular exercise, maintaining good posture and lifting correctly will all help.

If you have recurring back pain, the following advice may be useful:

Exercise is both an excellent way of preventing back pain and of reducing it, but should seek medical advice before starting an exercise programme if you’ve hadback pain for six weeks or more.

Exercises such as walking or swimming strengthen the muscles that support your back without putting any strain on it or subjecting it to a sudden jolt.

Activities such as yoga orpilates can improve the flexibility and the strength of your back muscles. It’s important that you carry out these activities under the guidance of a properly qualified instructor.

Below are some simple exercises you can do several times a day at home to help prevent or relieve back pain.

• Bottom to heels stretch – kneel on all fours, with your knees under hips and hands under shoulders. Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position. Repeat eight to 10 times.
• Knee rolls – Lie on your back and place a small flat cushion or book under your head. Keep your knees bent and together, then roll them to one side while keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat eight to 10 times, alternating sides.
• Back extensions – Lie on your stomach, and prop yourself on your elbows. Arch your back up by pushing down on your hands. Breathe and hold for five to 10 seconds. Return to the starting position. Repeat eight to 10 times.

Stop these exercises immediately if they make your pain worse.

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