1. First thing in the morning don’t put immediate demands on your back, give it 30 minutes to warm up!
  2. Exercise your back regularly – walking, swimming (especially back stroke) and using exercise bikes are all excellent to strengthen your back muscles.
  3. Always bend your knees and your hips, not your back.
  4. Never twist and bend at the same time.
  5. Always lift and carry objects close to your body.
  6. Try to carry loads in a rucksack – avoid single sling bags.
  7. Always maintain a good posture – avoid slumping in your chair, hunching over a desk or walking around with your shoulders hunched up.
  8. 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.
  9. Cut down, or better still QUIT SMOKING.
  10. Always choose a mattress bearing in mind your height, weight, age, sleeping position and your type of backache, if any.