Most forms of back pain can be prevented. Minimize your chances of getting back pain by following these simple rules!

15 Tips to keep your back pain away!

• Keep to your ideal weight. Being overweight strains your back.
  
  
• Eat a fair amount of dairy products which are rich in calcium.
  
  
• Take calcium supplements if your diet is deficient in dairy products or you are a female approaching Menopause.
  
  
• Warm up before exercise and stretch both before and after exercising.
  
  
• Exercise on a regular basis and ask your trainer to provide you with a safe and tailored exercise regime for your needs.
  
  
• Avoid both alcohol and smoking.
  
  
• Sit properly at your desk without slouching and change your chair if it is too flimsy and does not offer back support.
  
  
• Make sure you are sitting at the right height at your desk and should not be too low or too high and the back adjustment should be at a comfortable angle.
  
  
• Breathe using your diaphragm (the muscle which moves your belly in and out)
  
  
• Ensure you wear adequate protective gear if working above ground level or if engaging in contact sports which could result in trauma (e.g. Rugby)
  
  
• Use a good firm mattress.
  
  
• At the gym, avoid the squats using a loaded bar.
  
  
• Never hook the phone under your neck and type at your keyboard since this puts a lot of strain on the back.
  
  
• Have lots of warm bath and massage to soothe sore muscles.
  
  
• Encourage your children to exercise. A study by Burton et al has shown that the risk of back injury is increased if sport is started at adult life other then in childhood.