Goodbye Pain in the back: Proper tips to watch out for

There are a million ways to hurt your back. When you do the pain can range from a mild ache to years of agony. Prevention, however, is always better than cure. So, here's how you can stop the problem before it starts.

Heavy lifting

Lifting objects incorrectly is the number one way to damage your back. Common mistakes include:

• allowing your back to curve forwards, while you pick up an object
• holding a heavy object away from the body
• lifting an object above shoulder level
• underestimating the weight or awkwardness of an object.

Combat this by using your legs, not your back when lifting. 'If the object is on the ground, squat down and get close,' says Patricia Watber, Research and Information Officer from the national back charity, Back Care. 'Then lift it up by straightening your legs (push upwards on your legs), all the while keeping your back straight. Above all avoid twisting.'

Watching TV

Most of us think nothing of how we sit down when watching TV and as a result we damage our backs, without even realising it. Help yourself, advises Patricia Watber, by:

• sitting with both buttocks firmly on the seat and not slouching to one side
• placing a wooden board under your sofa cushions if it's too soft
• avoiding resting your neck on the sofa arm, and instead use a cushion to support your head
• shifting positions every 20 minutes to maintain flexibility.

Wearing high heels

Heels may help women feel sexy, but the price for looking good is likely to be back pain because as you walk, your centre of gravity is thrust forwards.

Help yourself by varying the height of your heels and improving your core stability by exercising the muscles that run round your back and body like a corset. The stronger these muscles, the more internal support you will have as you totter and the better your postural alignment will be.

Pilates and yoga can help strengthen your core - as can sucking in your stomach as you walk, sitting at a computer or waiting at the bus stop. Simply imagine pulling your belly button to your spine, release and repeat regularly.

Gardening and housework

Gardening and housework often involve lifting, moving and unnatural hunched postures, so it's important not to overdo it. If you're particularly stiff, post gardening or housework, stretch your body the opposite way from how you've been holding it.

'Be aware that the spine moves in six directions: forwards, backwards, to the left side, the right side and rotates left and right. So, always stretch your back regularly in all six directions to maintain flexibility.' says Garry Trainer, osteopath and author of 'BackChat: The Ultimate Guide to Healing and preventing back pain'.

Sleeping

If back pain is affecting your sleep consider your position, mattress and pillow. Your mattress should be firm and supportive, and it should give slightly when you lie down. Your pillow should be firm and not too high, allowing your neck to fall in line with the rest of your spine.

'Lying face down is the worst position to keep your back healthy because it can lead to locking and tension within the back joints themselves,' warns Dave Gibson, osteopath and back expert at bed specialists, Warren Evans (www.warrenevans.com). 'Lying on your side in an embryo position is the best position to limit back pain and keep you feeling fine.'

Working

To keep your back healthy at work:

• ensure your chair height allows you have both feet flat on the floor
• make sure the height of your desk is below your elbows when seated
• ensure the top of your computer screen is at eye level and at arm's length distance away.

'You don't have to invest in an expensive ergonomic chair to keep back pain away,' says Garry Trainer. 'A cheaper option is to buy a little back wedge or wobble cushion (available from www.bodyopathy.com). A wedge gives you the proper curve in your spine - while a wobble cushion keeps you on an unstable surface, which prevents your back from becoming stiff.'

Driving

People who spend their working life behind a steering wheel, such as taxi or lorry drivers, are highly susceptible to back problems and the same applies to your when you are driving. Bad driving habits can be bad for your back.

Help yourself, advises Danny Williams, osteopath at Third Space Medicine www.thirdspace.com/medicine, by:

• sitting with your back placed into the back of the seat and well supported
• ensuring your seat is in an upright position and that you sit straight in relation to the steering wheel
• taking breaks on long drives and putting a small pillow or rolled towel behind your lower back for extra support
• ensuring your legs are kept straight to the wheel because the left leg has a tendency to fall outwards when driving.

Carrying a child

'Lifting and carrying children can also be a constant source of back pain for mothers,' acknowledges Patricia Watber. The best technique for carrying a child is to:

• keep your back straight and bend your knees so that you are the child's level
• use both arms to hold the child, while placing your feet shoulder width apart
• lift the child using your legs to push upwards and hold the child with both arms while carrying them.

Above all, avoid multitasking with a child and carrying one on a hip because this causes an imbalance of your posture and can cause chronic back pain.