- First thing in the morning don’t put immediate demands on your back, give it 30 minutes to warm up!
- Exercise your back regularly – walking, swimming (especially back stroke) and using exercise bikes are all excellent to strengthen your back muscles.
- Always bend your knees and your hips, not your back.
- Never twist and bend at the same time.
- Always lift and carry objects close to your body.
- Try to carry loads in a rucksack – avoid single sling bags.
- Always maintain a good posture – avoid slumping in your chair, hunching over a desk or walking around with your shoulders hunched up.
- Always use a chair with a backrest and sit with your feed flat on the floor or on a footrest. Don’t forget to change your sitting position every few minutes.
- Cut down, or better still QUIT SMOKING.
- Always choose a mattress bearing in mind your height, weight, age, sleeping position and your type of backache, if any.