Top 10 tips for a healthy back

Back pain is very common. In fact it’s estimated that 80% of adults will experience it at some point in their life. These simple measures can help your back stay healthy and reduce the chances of developing pain.

  1. 1. Exercise your back regularly. Walking, swimming and exercise bikes are all excellent ways to strengthen your back muscles.
  2. 2. Always bend your knees and your hips, not your back.
  3. 3. Never twist and bend at the same time.
  4. 4. Always lift and carry objects close to your body.
  5. 5. Try to carry larger loads in a rucksack and avoid sling bags.
  6. 6. Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched.
  7. 7. Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes.
  8. 8. Stop smoking. It’s thought that smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.
  9. 9. Lose any excess weight.
  10. 10. Choose a mattress suited to your height, weight and sleeping position.

(Based on information from the NHS website)